Articles & Recipes

Taco Soup (diabetes-friendly)

November 10, 2018

Your favorite hearty bowl of soup with crackers makes a great lunch on a chilly fall day! Make this taco soup ahead, and freeze any leftovers. It is great for another lunch or for a dinner.

Ingredients Makes 13 cups (3.25 L)

1 lb lean ground beef 500 g
1 medium onion, chopped 1
2 large stalks of celery, chopped 2
1 green pepper, chopped 1
28 ounce can tomatoes, diced or whole 796 mL
19 ounce can kidney beans, rinsed 540 mL
19 ounce can black beans, rinsed 540 mL
2 cups frozen kernel corn 500 mL
2 tsp chili powder 10 mL
1 tsp each of cumin, oregano, paprika and garlic powder 5 mL
½ tsp black pepper 2 mL
2 cups water 500 mL
Garnish: dollop of fat-free sour cream


  1. Brown the hamburger meat at low-medium heat. Drain off any fat.
  2. Add the onions, celery and green pepper. Cook until soft.
  3. Add the rest of the ingredients. Add water if soup seems too thick.
  4. Bring to a boil, then cover and simmer for 30 minutes. Add extra water if getting too thick.
In this soup, you can use a combination of beans, such as navy, white and pinto.
Per cup (250 mL: Calories 160 / Carbohydrate 21 g / Fiber 5 g / Protein 12 g / Fat, total 4 g / Fat, saturated 1 g / Cholesterol 18 mg / Sodium 283 mg


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