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.
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Ingredients
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 - Other bell pepper colors will also work.
- Black Beans - Well rinsed to get rid of leeched FODMAPs.
- Corn
- Crushed Tomatoes
- Diced Tomatoes and Green Chilies - Also known as Rotel.
- Taco Seasoning
- Ranch Seasoning
- Green Onion Tops
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.
Step-By-Step Instructions
Once I healed my SIBO I realized I could eat beans again. I started out with small amounts. It is worth it to see if you can tolerate them because they are a great source of fiber.
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 or Lime Crema
- Fresh Cilantro
- Lime Wedges
- Charred Corn Tortillas
- Tortilla Chips
- Nacho Flavored Taco Chips (Doritos)
- Diced Avocado or Guac
- 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.
Soup Variations
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.
Reader Love
"This was delicious to adults and toddlers alike! Will definitely make again."
- Nicole
⭐⭐⭐⭐⭐
Storing Leftovers
To Store: 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!
To Reheat: Leftovers reheat well. Place in a microwave safe bowl or saucepan and stir halfway between cooking time, 1-2 minutes, until heated through.
To Freeze: Take leftovers place them in freezer containers, and freeze. My husband will take the leftover soup instead of going out for a fast food lunch.
FAQs
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.
What To Serve With Taco Soup
- Chips and Salsa or Corn Salsa
- Chips with Guacamole
- Gluten-Free Corn Bread
- French Fries Dusted with Taco Seasoning
- Fresh Chopped Pineapple
- Cilantro Lime Rice
- Monster Cookies
Recipe
Low FODMAP Taco Soup
Equipment
Ingredients
Soup Ingredients:
- 1 Pound ground beef
- 1 28 oz crushed tomatoes
- 1 28 oz diced tomatoes and green chilis or 2 (10 ounce) cans
- 1 15 oz black beans, canned rinsed
- ½ cup beef broth low FODMAP
- 1 red pepper diced
- ¼ cup green onion chopped, tops only
- 1 10.8 oz corn frozen
- 2 tablespoons Low FODMAP Taco Seasoning
- 2 tablespoons Low FODMAP Ranch Seasoning
Topping Options:
- shredded cheese dairy free shreds if needed
- sour cream lactose-free if needed
- fresh cilantro leaves
- lime juice
- green onion tops
- diced avocado
- corn tortillas
- nacho-flavored or tortilla chips
Instructions
- 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 beef broth, frozen corn, taco seasoning, and ranch seasoning.
- Place cover on slow cooker and cook on low for 6-8 hours.
- Serve with favorite toppings!
- Keep any leftovers in an airtight container in the refrigerator for up to four days. Freeze chilled leftovers for up to four months.
Donna says
Just a head's up that you didn't include beans on the list of ingredients...so here I am making a beanless soup.. Guessing it will still be great, though!
Venessa says
Oh goodness, thanks for letting me know, I will fix it. I promise it will still be delicious without beans and a perfect excuse to make it again WITH beans.
Nicole says
This was delicious to adults and toddlers alike! Will definitely make again.
Venessa says
Thank you! Those toddlers are tough customers. I am so happy you enjoyed it.
Ashley says
How much is a serving size?
Venessa says
This recipe makes eight servings, approximately one to one and half cups is a serving. If you are concerned about Low FODMAP serving size, I would start with one cup and see how your gut responds and go from there.
-Venessa
Annie says
Very tasty and so easy to make! Definitely a keeper!
Venessa Mandelkow says
Hi Annie!
We love taco soup too! So easy and tasty. Thanks for taking time to leave a comment. It is great to hear feedback! - Venessa