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Finding satisfying plant-based meals that please everyone at the dinner table can feel like quite the task. Between busy schedules and picky eaters, you might find yourself falling back on the same few recipes week after week. That’s where this vegan taco soup comes to the rescue – it’s a warm, filling dish that brings all the Mexican-inspired flavors you love, minus any animal products. The best part? It’s a one-pot meal that comes together quickly and makes enough for leftovers, perfect for those nights when cooking is the last thing on your mind.
Possible Ingredient Alternatives
Plant-based ground “meat” can be replaced with finely chopped mushrooms or crumbled firm tofu for a similar texture and added protein. Use an equal amount and sauté with the onions to enhance flavor. For a heartier option, cooked and mashed lentils can be used, providing additional fiber and nutrients.
Vegetable broth can be substituted with water and additional seasonings like garlic powder, onion powder, and dried herbs to maintain flavor depth. Alternatively, use mushroom broth for a richer umami taste. Adjust salt levels accordingly when using water-based alternatives.
Canned beans can be replaced with an equal amount of cooked dried beans for a more economical option. For a lower-carb version, use chopped zucchini or cauliflower florets in place of one or two cans of beans. This substitution will alter the texture and nutritional profile but maintain a hearty consistency. Adjust cooking time to ensure vegetables reach desired tenderness.
| Preparation Time | 10-15 minutes |
| Cooking Time | 20-30 minutes |
| Total Time | 30-45 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 600-700
- Protein: 25-30 g
- Fat: 15-20 g
- Carbohydrates: 100-120 g
Ingredients
- 1 cup chopped onion
- 1 tablespoon olive oil
- 4 teaspoons taco seasoning mix (or your preferred mix)
- 1/2 tablespoon nutritional yeast
- 1 cup plant-based ground “meat” (optional, such as vegan crumbles)
- 4 cups vegetable broth (made with 3 teaspoons of bouillon or seasoning mixed with water)
- 1 10 oz can diced tomatoes with green chilies (with juices)
- 1 15 oz can pinto beans (rinsed and drained)
- 1 15 oz can kidney beans (rinsed and drained)
- 1 15 oz can black beans (rinsed and drained)
- 1 cup frozen corn (or one drained can)
- 1/2 cup sliced olives
- 1 tablespoon lemon juice
Step 1: Sauté the Onion
Begin by heating a tablespoon of olive oil in the bottom of a medium soup pot over low heat.
Add diced onion to the pot and sauté until the onion is clear and soft.
This will take a few minutes, and it provides a flavorful base for your soup.
Step 2: Add Seasonings and Veggie Crumbles
Sprinkle taco seasoning (or use a taco seasoning mix from recipe notes) over the onions.
Add nutritional yeast flakes and veggie crumbles if you are using them.
Sauté the mixture for an additional moment or two, allowing the flavors to mingle and deepen.
Step 3: Incorporate the Soup Ingredients
Pour in the vegetable broth mixture, then add canned diced tomatoes with green chilis, canned beans (rinsed and drained), corn, and sliced olives.
Stir all the ingredients together and bring the soup to a boil over medium heat.
Step 4: Simmer the Soup
Once the soup reaches a boil, lower the heat to a simmer.
Place the pot lid partially off the pot to allow some steam to escape.
Let the soup simmer for 10-15 minutes.
This simmering time helps to meld the flavors together perfectly.
Step 5: Final Touches and Serve
Remove the soup from the heat and stir in fresh-squeezed lemon juice to enhance the flavors and add a touch of brightness.
Serve the soup hot with your favorite garnishes, such as chopped fresh cilantro, avocado slices, or crumbled tortilla chips.
Enjoy your delicious, hearty soup!
