Taco Soup {Instant Pot}

One Pot meals are a popular way to lower dinner stress, which is especially important during the pandemic when home-schooling, working from home or handling your mental and physical health. If you haven’t tried Taco Soup yet, you’ll LOVE this recipe. It basically combines two of the best one-pot meals – chili and soup – to make an exceptional dish. Furthermore, this Taco Soup can be cooked stovetop or in an Instant Pot. And the best part (besides it being extremely flavourful) is that it’s simple to make.

Additionally, this Taco Soup recipe is super versatile to use veggies on hand and a variety of canned beans. It can easily be made vegetarian or meaty. I like the beef for an iron boost but there is also non-heme iron in the beans. Interestingly, the iron in the beans is actually enhanced in absorption by pairing them with the heme iron in meat. See my post on Iron in Foods to find out best dietary sources of iron, food pairings to maximize absorption and of course, meal ideas!

Getting all the ingredients ready for Taco Soup!

You’ll also need a freezer supply of this Taco Soup too. This way, when you’re too tired to cook, just simply thaw and enjoy! Nutritionally speaking, you’ve got what you need with lots of fibre, protein and veggies. Additionally, if you’ve lost track of what’s lurking in your freezer you might be in need of a Freezer Inventory (see my 3-step guide).

Jars of Taco Soup are ready for the freezer!

• Serves: 6
• Prep time: 20 minutes
• Cook time: 25 minutes Pressure cook (soup setting)

Ingredients:

• 2 tbsp canola oil
• 500 grams lean ground beef
• 1 medium red onion, chopped
• ½ cup celery, chopped
• 2 large carrots, chopped
• 4 cloves of garlic, minced
• 2 coloured bell peppers, diced
• 1 cup corn, frozen
• 1 packet (3 Tbsp) of Taco Seasoning (or can make your own)
• 796 mL Crushed Tomatoes, canned
• 540 mL (19 oz) Canned Lentils, rinsed
• 540 mL (19 oz) Canned Black Beans, rinsed
• 540 mL (19 oz) Canned Chickpeas, rinsed
• 1 Litre vegetable or chicken broth

Garnish Ideas:

• Fresh Cilantro (or parsley or green onions/scallions)
• Avocado, sliced or smashed
• Tortilla chips, whole or crushed
• Cheddar cheeses, shredded
• Plain yogurt or low fat sour cream
• Limes
• Jalapenos

Directions Taco Soup {Instant Pot or Stovetop}:

1. Press the Sauté button on the Instant Pot or heat large pot to medium-high heat. Add a little oil and when warmed slightly, add the ground beef, if using. Break apart using a spoon to allow the meat to cook evenly.
2. Next, add the onions, celery to the meat and stir to sauté. Drizzle more oil in if the pot becomes dry to prevent burning.
3. Add carrots, garlic, peppers or corn for veggies. Stir to soften ingredients, which will soon smell fragrant.
4. Then, pour in packet of taco seasoning. Stir ingredients.
5. Add canned tomatoes and stock to add moisture to the mix of vegetables and meat. Stir to prevent sticking.
6. Combine rinsed and drained beans to the pot with vegetables. Black beans, lentils and chickpeas are my favourites.
7. Importantly, switch the mode to Soup on the Instant Pot or the Manual setting for (25 minutes). The pressure cooker will take about 15 minutes to come up to temperature. (If cooking stove-top, heat at medium heat for about 30 minutes to allow flavours to simmer.)
8. When timer has ended, switch the valve to venting to allow steam to exit. Be careful with this by using a long spoon to keep your distance.
9. Then, stir Taco Soup in the Instant Pot. When cooled, taste to adjust seasoning for salt or pepper.
10. Finally, garnish Taco Soup with your favourite toppings like plain yogurt, cheddar cheese, avocado and cilantro.

Taco Soup {Instant Pot}

Yield: 6

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Flavourful Mexican Soup for a fiesta any night!

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Ingredients

• 2 tbsp canola oil
• 500 grams lean ground beef
• 1 medium red onion, chopped
• ½ cup celery, chopped
• 2 large carrots, chopped
• 4 cloves of garlic, minced
• 2 coloured bell peppers, diced
• 1 cup corn, frozen
• 1 packet (3 Tbsp) of Taco Seasoning (or can make your own - recipe)
• 796 mL Crushed Tomatoes, canned
• 540 mL (19 oz) Canned Lentils, rinsed
• 540 mL (19 oz) Canned Black Beans, rinsed
• 540 mL (19 oz) Canned Chickpeas, rinsed
• 1 Litre vegetable or chicken broth
• Garnish: Fresh Cilantro (or parsley or green onions/scallions (LINK)
• Avocado, sliced or smashed
• Tortilla chips, whole or crushed
• Cheddar cheeses, shredded
• Plain yogurt or low fat sour cream
• Limes
• Jalapeños

Instructions

1. Press the Sauté button on the Instant Pot. Add a little oil and when warmed slightly, add the ground beef, if using. Break apart using a spoon to allow the meat to cook evenly. Cook for a few minutes
2. Add the onions, celery to the meat and stir to sauté. Drizzle more oil in if the pot becomes dry to prevent burning.
3. Add carrots, garlic, peppers or corn for veggies. Stir to soften ingredient and will smell fragrant.
4. Pour in packet of taco seasoning. Stir ingredients.
5. Add canned tomatoes and stock to add moisture to the mix of vegetables and meat. Stir to prevent sticking.
6. Combine rinsed and drained beans to the pot with vegetables. Black beans, lentils and chickpeas are my favourite.
7. Switch the mode to Soup on the Instant Pot or the Manual setting for (25 minutes). The pressure cooker will take about 15 minutes to come up to temperature.
8. When timer has ended, switch the valve to venting to allow steam to exit. Be careful with this by using a long spoon to keep your distance.
9. Stir Taco Soup in the Instant Pot. When cooled, taste to adjust seasoning for salt or pepper.
10. Garnish Taco Soup with your favourite toppings like Plain yogurt, cheddar cheese, avocado and cilantro.