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 can I add to canned soup to make it better? ›

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

What's in 7 bean soup? ›

ingredients
  • 1 (16 ounce) package dried red beans.
  • 1 (16 ounce) package dried pinto beans.
  • 1 (16 ounce) package dried lentils.
  • 1 (16 ounce) package dried black-eyed peas.
  • 1 (16 ounce) package dried black beans.
  • 1 (16 ounce) package dried navy beans.
  • 1 (16 ounce) package dried great northern beans.

Can 7 can soup be frozen? ›

7-Can Soup can be made ahead and frozen.

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. This leaves a rich and flavourful soup.

How to make canned soup creamy? ›

Ways to Make Soups Creamier
  1. Add Cream: Let's get the obvious one out of the way. ...
  2. Puree a Few Cups: Blend just a cup or two of your soup with a stick blender or in a food processor — not the whole batch, though. ...
  3. Add Stale Bread: A few slices of bread also help make a soup creamy.

What ingredient can be added to a soup to make it thicker and richer? ›

Add flour or cornflour

You can also use flour or cornflour to thicken a soup. Put a tablespoon of either into a small bowl and stir in 2-3 tbsp of the soup until you have a smooth mixture. Stir this back into the soup and bring it to a simmer.

What gives soup more flavor? ›

"If your broth is lacking in savory richness, try adding roasted onion, tomato paste, mushrooms, seaweed, soy sauce, or miso. These ingredients add umami flavor and depth to broth," she says. The choice of ingredient depends on the recipe, though.

What gives soup rich flavor? ›

You can extract a clean, strong broth from a combination of water and several pantry ingredients. It's all about layering powerful flavor-enhancers that you probably already have on hand—bacon, tomato paste, herbs, peppercorns, a Parmesan rind, and, of course, kosher salt.

What are the 7 things soup does? ›

There is an Italian saying: “La zuppa fa sette cose.” It means “Soup does seven things.” Soup quenches thirst, satisfies hunger, fills your stomach, aids digestion, makes teeth sparkle, adds color to cheeks and aids sleep. In other words, soup cures most, if not all human ills.

Why do you put baking soda in bean soup? ›

Baking soda creates an alkaline environment which reduces soaking and cooking time and preserves the beans' skin. As a result, the old bean's color comes to life, keeping them vibrant instead of dull. Compared to the grainy texture offered by old beans, baking soda beans can yield a creamy and smooth texture.

How much weight can you lose on a 7 day soup diet? ›

Broth-based soup diets generally last for 7 days. However, some can last as long as 10–14 days. Over that time, proponents of a broth-based diet claim you can lose up to 10 or even 20 pounds (4.5 to 9 kg). On a broth-based soup diet, cream-based soups are restricted, as they're higher in calories and fat.

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 are not good to freeze? ›

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? ›

Here's the scoop: freeze them flat. Get yourself some sturdy zip-top freezer bags and fill them up. Press out as much air as you can, place the bags on a baking sheet or the floor of your freezer, and freeze.

Do you just heat up canned soup? ›

Get ready with us to find out if it's okay to eat cold soup straight from the can. In a TikTok video shared by the internet's proverbial Gen-Z best friend Alix Earle, the influencer revealed that she enjoys diving straight into a can of soup without heating it up.

How to make Campbell's canned soup? ›

Pour the contents of the can into a medium-sized pot. Place the pot on a stove or hot plate and turn the heat to medium-high. Stir the soup occasionally to ensure even heating. You can use a wooden spoon or a ladle for this.

Do you need to heat up canned soup? ›

The primary reason to heat up canned soup is to enhance its flavors and to help keep you warm when it's cold,” that article said. “There's nothing unhealthy about eating cold canned soup.” Even if it's not unsafe, the notion of enhancing the soup's flavors is a worthwhile consideration.

Can home made soup be canned? ›

Never can soup in half-gallon containers. Use caution to avoid packing ingredients too solidly in the jars. For vegetable soup, fill the jars half full of solids, add broth allowing 1 inch headspace and process in a pressure canner. There needs to be space for the hot liquid to circulate between the food particles.

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