Another take on Taco Tuesday with an easy Low FODMAP Taco Soup that is ready when you walk in the door. A bowl filled with just enough spice to make it feel like tacos but not enough to keep you up all night with heartburn!
While I spent time in Florida on an internship in college, my roommate made this for supper one night. The simplest ingredients with minimal work resulted in a delicious soup. This version is a bit different than the version made in that tiny kitchen so many years ago, but its delicious flavors are based on that first bite.
This recipe uses very basic ingredients and is also very flexible. If you don't have a fresh red pepper you can leave it out. Does your diet not allow beans, leave them out and add more of something it does allow.
- Ground Beef
- Beef Broth
- Red Pepper
- Black Beans
- Crushed Tomatoes
- Diced Tomatoes and Green Chilies
- Taco Seasoning
- Ranch Seasoning
- Green Onion
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash FODMAP App at the time of publishing. As always, follow your gut and modify as needed.
Rinsing the beans is an important step! FODMAPs are water soluble and escape out of the beans and hide in the liquid. Rinsing them lowers the amount of FODMAPs in the black beans!
Dice up red pepper to a consistent size. This will make sure they all cook through. Tops of green onions add a great onion flavor!
Pour everything into a 6-quart slow cooker. Mix and cover and cook on low for 6-8 hours.
Toppings for Low FODMAP Taco Soup
Everyone can customize their bowl of soup with their topping options! Having different options and combinations adds fun to supper time!
- Shredded Cheese
- Sour Cream
- Fresh Cilantro
- Lime Juice
- Corn Tortillas
- Taco Chips
- Nacho Flavored Taco Chips
- Diced Avocado
- Corn Salsa
Low FODMAP Substitutions
The original recipe had a million cans and packets in it. In order to adapt the original to be low FODMAP, I had to find better options. In place of an envelope of taco seasoning, I like to add either my own taco seasoning or Smoke and Sanity Taco Seasoning. I also use Smoke and Sanity Ranch Seasoning or my own in place of the ranch packet in the original recipe.
Instead of a whole onion, I used only the tops of green onions, which is safe for a low FODMAP diet. I also use crushed canned tomatoes, which has no added garlic powder like tomato sauce usually does.
Use ground turkey or ground chicken to lighten up the meat. Or better yet, leave it out entirely and make this for a Meatless Monday.
Want to make it spicier? Add some chopped jalapenos. Want to make it milder? Add only one small can of diced tomatoes and chilies, and add a can of plain diced tomatoes without chilies.
How to store leftover Taco Soup?
Once the soup has cooled down, place the leftovers in an air-tight container in the refrigerator. The soup will last up to four days. The soup will taste better the next day. The flavors will meld together and make leftovers better than the original!
This soup freezes and reheats well too. I like to take any leftovers, place them in freezer containers, and freeze them. Then, my husband will take the leftover soup instead of going out for a fast food lunch.
You may have added too much beef broth, or your black beans didn't drain long enough. Also, make sure you drain the grease off of the ground beef. If you want a quick fix to thicken it up, just sprinkle in a bit of instant mashed potato flakes. The flakes will absorb some of the liquid.
As always, everyone tolerates different amounts of ingredients on a low FODMAP diet. It is important to keep trying things to see if you can add this back into your diet. Black beans for me were a no-go in the first few years, but I slowly added them back into my diet in small amounts, and now I can tolerate them very well.
The Monash University FODMAP Diet app says at the time this is written black beans are safe in ⅙ cup. When paired with everything else in the soup, this amount is about what is in a bowl of Low FODMAP taco soup. As always you know your gut the best. What works for some may not work for you and vice versa.
Low FODMAP Taco Soup
- Shredded Cheese
- Sour Cream
- Green Onion Tops
- Avocado Diced
- Corn Tortillas
- Taco or Nacho Flavored Chips
- Fry hamburger until no longer pink. Drain if needed.
- In the slow cooker add crushed tomaotes, diced tomatoes with green chilis. Do not drain either.
- Drain and rinse black beans. Add to the slow cooker.
- Chop red pepper and tops of green onions. Add to the slow cooker.
- Add frozen corn, taco seasoning and ranch seasoning.
- Place cover on slow cooker and cook on low for 6-8 hours.