7 Can Taco Soup Recipe (2024)

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7 Can Taco Soup Recipe (1)

Last Updated on February 15, 2022 by Anne-Marie

This amazingly easy 7 Can Taco Soup recipe is based on a Weight Watchers taco soup recipe.

7 Can Taco Soup Recipe (2)

Why this recipe works

I got this classic Weight Watchers recipe in a meeting years ago. It's a simple, go-soup recipe that's perfect for busy weeknights.

I tweaked this recipe a bit so you can brown some meat and quickly open a few cans. Now you have a simple, go-to soup recipe that’s ready in less than an hour.

Making a better Weight Watchers Taco Soup

I made the original Weight Watchers taco soup recipe dairy free by eliminating ranch dressing mix.

Ranch dressing has buttermilk in it, which isn't good for us who avoid dairy. Plus, ranch dressing mix is full of MSG.

I could never figure out why Weight Watchers was OK with that in their recipe!

And to increase the fiber, I added canned pumpkin puree, canned beans, and canned corn.

7 Can Taco Soup Recipe (3)

What kind of ground meat?

This easy taco soup recipe uses lean ground beef. But you can use lean ground turkey, ground chicken, or ground venison.

Or leave out the lean ground meat altogether for a vegetarian or vegan version. The beans will give you plenty of vegetarian protein.

What type of beans?

Any type of canned beans is fine – kidney beans, pinto beans, chili beans, black beans, or a combination.

What to serve with taco soup?

Here are some of the taco soup toppings I love to add to this Weight Watchers inspired soup:

  • fresh cilantro
  • shredded cheese - low-fat cheddar cheese, Mexican blend cheese, etc.
  • dollops of no-fat Greek yogurt (Dairy free? Use my vegan tofu sour cream recipeinstead of traditional sour cream or yogurt.)
  • diced avocado and onion
  • hot sauce for extra heat
  • crushed tortilla chips

7 Can Taco Soup Recipe (4)

What kind of seasonings?

Most taco seasoning mixes contain whey, so are NOT dairy free.

Instead, make up a batch of my easy homemade taco seasoning mix recipe. It's gluten free, dairy free, and cheaper than buying a packet of taco seasoning.

Making your own taco seasoning lets you control the sodium and heat level, too. Or you can make homemade organic taco seasoning by using organic seasonings.

Can I make this keto?

This family favorite taco soup meal is easy to make into a keto recipe. Just use frozen pepper strips (2-3 small bags) for the canned beans and corn.

Then add 8 ounces of cream cheese. Finally, use beef broth instead of water to make a delicious creamy soup.

7 Can Taco Soup Recipe (5)

Can I freeze taco soup?

You bet! Double this classic Weight Watchers recipe and freeze half for later in a freezer container.

However, you may need a large stockpot to cook it in.

I cook mine in a 7-1/4 quart cast iron Dutch Oven since I have an induction cooktop stove.

Can you make this in a slow cooker?

Here's how to make this Weight Watchers inspired taco soup in your crock-pot:

1. Brown the lean ground beef and onion in a large skillet.

2. Transfer to a 6-quart slow cooker and add the rest of the ingredients.

3. Cook on Low for 8 hours.

4. Serve this hearty taco soup with your favorite taco toppings.

7 Can Taco Soup Recipe (6)

More taco soup recipe tips

Potlucks: Bring this terrific dish to potluck parties. I put it in a Cook N Carry Crock-Pot and take it an insulated travel bag. Works great!

Make this an 8 can taco soup: Adding extra canned vegetables or beans makes it even more nutritious.

Save on pumpkin: Stock up on canned pumpkin puree during Thanksgiving when it's on sale to use in this easy dinner recipe during the rest of the year.

Looking for Weight Watchers recipes? Then check out my popular Weight Watchers Pumpkin Mousse and Weight Watchers Black Bean Chili recipes.

More easy soup recipes

Here are more tasty soup recipes your family will love:

Easy Gluten Free Cream of Mushroom Soup

Instant Pot Potato Soup

Chicken Vegetable Soup

Instant Pot Vegetable Soup

Leftover Turkey Soup

Yield: 8 SERVINGS

7 Can Taco Soup Recipe

7 Can Taco Soup Recipe (7)

This 7 Can Taco Soup is based on a Weight Watchers taco soup recipe. It can be turned into recipes for slow cooker taco soup or a keto taco soup.

Prep Time15 minutes

Cook Time45 minutes

Total Time1 hour

Ingredients

  • 1 pound lean ground meat
  • 1 large onion, diced
  • 1 10-ounce can RO*TEL Diced Tomatoes & Green Chilies (do not drain)
  • 1 16-ounce can tomato sauce
  • 1 15-ounce can pumpkin puree (not pumpkin pie mix)
  • 1 15-ounce can corn (drained)
  • 1 15-ounce can green beans (drained)
  • 2 16-ounce cans beans, rinsed
  • 1 packet or 1/3 cup taco seasoning mix
  • 1 1/2 cups water

Instructions

  1. Brown ground meat with one large diced onion in a large stew pot.
  2. Add the rest of the ingredients. Heat to boiling. Lower heat and simmer for 30 minutes. Serve.

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Nutrition Information:

Yield:

8

Serving Size:

1

Amount Per Serving:Calories: 381Total Fat: 12gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 50mgSodium: 1293mgCarbohydrates: 50gFiber: 12gSugar: 20gProtein: 25g

Nutritional information is automatically calculated per the ingredients list. Serving size may not be accurate. Please double-check with your preferred nutritional app for the most accurate information.

Originally published on January 9, 2010, February 12, 2016, and February 16, 2021. Updated with new pictures and information.

7 Can Taco Soup Recipe (2024)

FAQs

How to make canned soup? ›

Directions
  1. Open can of soup.
  2. Pour soup into small pot.
  3. Turn burner to medium.
  4. Stir occasionally.
  5. When soup boils, turn burner OFF.
  6. Pour or scoop soup into bowl.
Nov 2, 2020

What is the secret ingredient in soup? ›

It may sound a bit strange and unusual for some, but vinegar is a common ingredient in some soup recipes, and there is a good reason for it. If you think about it, vinegar is really a flavor-enhancer (umami). That's why it is so often used in cooking, sauces, and salad dressings. The same is true with soups.

Can you freeze 7 can soup? ›

7-Can Soup can be made ahead and frozen.

What can I use to thicken taco soup? ›

Add Flour Or Cornstarch

You can thicken soup by adding flour, cornstarch, or another starchy substitute.

How do you make canned soup taste like homemade? ›

How To Make Canned Soup Taste Like Homemade
  1. Sauté some onions and/or garlic: Low and slow is the way to go. ...
  2. Add protein: Leftover chicken or steak, some cooked diced ham or bacon or sausage (just a little — that soup is already salty). ...
  3. More vegetables: This is a great place for leftover cooked veggies.
Apr 25, 2023

Do you add anything to canned soup? ›

Pretty much every can of soup already contains aromatics. But to put some pep back in your soup's step, you're going to want to add more. Start by sautéing any combination of finely chopped vegetables and alliums—like onion, garlic, carrots, celery, bell peppers, and ginger.

What gives soup more flavor? ›

"Ground paprika, turmeric, nutmeg, ground ginger, and other powdered spices add a touch of color and spiciness to broths," she says. As a general rule, use fresh herbs at or near the end of cooking and dried herbs and spices early on. This helps you get the flavors you're looking for in the right balance.

What does adding vinegar to soup do? ›

As well as adding flavor, vinegar can preserve food, improve the appearance of a dish, and even fill in for missing ingredients. For example, if you've run out of fresh lemon or lime, you can always use ½ teaspoon of vinegar in place of a teaspoon of citrus juice for that flavorsome tang!

Can I eat 2 year old frozen soup? ›

Sometimes those good intentions pay off—who doesn't love coming home to a bowl of homemade beef stew that you only had to defrost and reheat in the microwave? According to the USDA, if food is frozen properly (at 0°F or below) it should be safe to eat indefinitely.

What soups should not be frozen? ›

Soups with a creamy consistency, like potato or chowders, might not taste good after freezing because it affects the texture and makes potatoes mushy. Rice, beans, and noodle soups might also taste different or become mushy. Typically, broth-based soups will freeze well.

Can I freeze soup in Ziploc bags? ›

Also, I think it's worth it to buy good-quality bags from a brand that you trust. I generally use quart-sized Ziploc freezer bags. Don't overfill the bags: Liquids expand as they freeze, so be sure to leave a little extra room to account for this. In a quart-sized bag, I usually put only two to three cups of food.

Why is my taco soup so watery? ›

There are several reasons why taco soup may turn out thin and watery. One common reason is using too much broth or liquid in the soup. Additionally, not simmering the soup for long enough can lead to a thin consistency.

What is taco soup made of? ›

Ingredients
  • 3 pounds ground beef.
  • 2 onions, chopped.
  • 2 (15 ounce) cans pinto beans.
  • 2 (16 ounce) packages frozen corn kernels.
  • 3 (10 ounce) cans diced tomatoes with green chile peppers.
  • 6 serrano peppers, crushed.
  • 1 (1.25 ounce) package taco seasoning mix.
  • 1 (1 ounce) package ranch dressing mix.

How to make taco soup less spicy? ›

A squeeze of lemon or lime juice or a little vinegar can help cut through spiciness. Acidic foods tone down the spiciness in foods and can add some flavor, making this a good trick for seafood dishes or creamy soups and chowders.

How to cook soup in its can? ›

As a general guideline, it is recommended to heat the soup over medium heat until it reaches a simmer. Simmering the soup for around 5-10 minutes should be sufficient to ensure it is thoroughly heated.

Do you mix canned soup with water? ›

Condensed soup is a type of soup that has minimal water to form a thick stock or cream like consistency. To cook, you add equal parts of soup to water/cream and cook through.

What is the best method for canning soup? ›

Ladle hot soup into hot jars, leaving 1" headspace. Remove air bubbles with a knife. Adjust two piece caps. Process pints 1 hour, quarts 1 hour and 15 minutes, at 10 pounds pressure in a pressure canner.

Is canned soup already cooked? ›

Rest assured that our canned food – including soups – are safe and tasty to eat for many years due to the way the food is cooked, right in the can. The soup is filled into steel cans and securely sealed to lock in goodness. The cans are heated under high pressure. This naturally preserves the soup for a long time.

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