15 Minute Taco Soup (Budget Friendly and Healthy)

ground beef

🥗Healthier: ground turkey

💰Cheaper: ground pork

Ground turkey is lower in fat, while ground pork is often less expensive.

sour cream

🥗Healthier: Greek yogurt

💰Cheaper: cream cheese

Greek yogurt provides more protein and fewer calories, while cream cheese can be more affordable.

cheddar cheese

🥗Healthier: reduced-fat cheese

💰Cheaper: processed cheese

Reduced-fat cheese is lower in calories, while processed cheese can be cheaper.

Heat a large green pan over medium-high to high heat.

Finely dice 1 red onion and add it to the pan.

Add minced chili (or substitute with chili powder or paste) to the pan.

Cook the onion and chili until the onion is translucent and starting to color, about a couple of minutes.

Add 1 teaspoon smoked paprika, 1 teaspoon regular paprika, 1 teaspoon ground cumin, 1 teaspoon ground coriander, and 1 teaspoon oregano to the pan; cook for 15-30 seconds to toast the spices.

Stir in 1 tablespoon tomato puree and cook to release its sweetness and reduce bitterness.

Deglaze the pan with 1 tablespoon red wine vinegar.

Add 1 can black beans, 1 can kidney beans, and 1 can cooked green lentils to the pan; stir to combine.

Pour in 500 ml veggie stock and add a good crack of black pepper and 1 teaspoon tamari.

Cover the pan and bring to a boil, then simmer for 8-10 minutes, removing the lid to allow evaporation.

Cut 4 corn tortillas into strips about 2 cm thick and drizzle with olive oil and smoked paprika, then season with sea salt.

Toss the tortilla strips to coat and place them in the air fryer.

Air fry the tortilla strips until crispy, checking to avoid overcooking.

Crumble extra firm tofu into a bowl and add 1 tablespoon olive oil, 3 teaspoons smoked paprika, 1 teaspoon cumin, 1 teaspoon garlic granules, 1.5 tablespoons tamari, 1 teaspoon red wine vinegar, 2 teaspoons maple syrup, and 0.5 teaspoon liquid smoke (optional).

Mix the tofu until well coated in the seasonings.

Spread the tofu in the air fryer basket and air fry for about 25 minutes, turning every 5 minutes.

For the cashew sauce, soak cashews in boiling water for about half an hour.

Blend soaked cashews with juice of half a lemon, 1 teaspoon white miso, a couple tablespoons nutritional yeast, and 0.5 teaspoon garlic powder (optional) until smooth.

Serve the soup topped with crispy tortilla strips, fresh coriander, and pickled radishes.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens