How Many Calories in Quick and Easy Taco Soup

agosto 04, 2022 Postar um comentário

This super quick and easy Turkey Taco Soup feeds the whole family and is made almost entirely from pantry staples.

Quick and Easy Turkey Taco Soup- photo courtesy of The Everything Easy Pre-Diabetes Cookbook, Simon and Shuster 2021

Canned tomatoes are one of my favorite pantry staples when I'm looking for quick, easy, affordable and healthy meals. We're talking crushed tomatoes, diced tomatoes, tomato sauce, tomato paste and all the different varieties available.

Why choose canned tomatoes?

Tomato products are rich in fiber, vitamin C, vitamin B6, iron, potassium, and lycopene—a powerful compound with antioxidant activity.

In fact, the lycopene is more bioavailable in the form of canned tomatoes vs. fresh tomatoes.

Plus, enjoying canned tomatoes—harvested at their flavor and nutrition peak—during the off-season is a much more sustainable choice than fresh tomatoes, which must be shipped long distances. That's why all year long, canned tomatoes are going to be your most consistent and flavorful option.

Health benefits of canned tomatoes

Tomato products account for 80% of the lycopene in the US diet—and it is more available to the body in cooked or processed tomatoes than fresh.

A number of studies have found that eating tomato products regularly can help protect against prostate cancer. One meta-analysis of 11 case-control studies and 10 cohort studies found that those with high intakes of cooked tomato products had a 19% lower risk of prostate cancer.

The American Institute for Cancer Research (AICR) comprehensive report on cancer and diet indicates that there is convincing evidence that consuming lycopene-rich foods decreases the risk of prostate cancer.

More than 650 studies have been conducted on the health benefits of tomato products, identifying the following benefits:

Tomato products may fight inflammation and oxidative stress.
Tomato products may lower the risk of cardiovascular disease, as well as improve cholesterol and blood pressure levels.
Tomato products may offer protection against prostate cancer.
Tomato products may help protect the skin against sun damage, protect bone health, and aid in glucose control.

Tomatoes plus beans equal awesome nutrition!

This Easy Turkey Taco Soup is not only tomato based, but it also has three cans of different beans which pack the dish with heart healthy and blood sugar friendly fiber!

Beans are full of soluble fiber which can help control blood sugar in people with diabetes.

According to Harvard Health, a cup of beans or lentils each day, when combined with a low-glycemic diet, may help lower blood sugar levels and heart disease risk in patients with type 2 diabetes. Legumes/beans help blunt blood sugar responses and lower blood pressure.

That's why I included this delicious recipe in my latest book, The Everything Easy Pre-Diabetes Cookbook! You'll find many more recipes highlighting canned and jarred tomato products that are easy and delicious!

Nutrition information

A one cup serving of this super filling soup contains 230 calories, 18 grams of protein and 8 grams of fiber which is almost 1/3 of your daily recommended intake for women. Though it has 9 grams of naturally occurring sugar from the tomatoes, corn and beans, there is zero added sugar in this recipe which is the important number to watch.

This super quick and easy Turkey Taco Soup from The Everything Easy Pre-Diabetes Cookbook feeds the whole family and is made almost entirely from pantry staples. #prediabetes #cannedtomatoes #cannedbeanscando #openthepossibilities Click To Tweet

Serving suggestions:

*Top with chopped avocado, cilantro, and/or 2% shredded cheddar, Mexican or Colby jack cheese. All of those are available in reduced fat varieties.

*Try a dollop of plain Greek yogurt or low fat sour cream for creamy goodness.

*Slice some high fiber/low carb tortillas and toast them until crispy, then dip away!

*Scoop some over a bowl of chopped romaine to make a taco salad.

*Though called a soup, this is pretty thick, similar to a chili. If you want to stretch it out more, thin it with some low sodium chicken, vegetable or bone broth.

*There are lots of fun ways to serve this dish, whip up a batch for your gameday crowd too!

Buckle up for some tomato yumminess! What are your favorite dishes with canned tomatoes?

Turkey Taco Soup topped with diced avocado and cilantro

Quick and Easy Turkey Taco Soup

This super easy and fast Turkey Taco Soup feeds the whole family and is made almost entirely from pantry staples.

Prep Time 2 mins

Cook Time 28 mins

Total Time 30 mins

Course Main Course, Soup

Cuisine Mexican

Servings 12 cups

Calories 230 kcal

1 Tablespoon olive oil
1.3 pounds 93% lean ground turkey
2 28 ounce cans crushed tomatoes, undrained
1 14 ounce can low sodium black beans, drained and rinsed
1 14 ounce can low sodium pinto beans, drained and rinsed
1 14 ounce can low sodium kidney beans, drained and rinsed
1 14 ounce can corn kernels, drained and rinsed
2 Tablespoons taco seasoning, less sodium
2 Tablespoons lime juice

Heat a large stockpot or Dutch oven with a lid over medium-high heat, add oil and cook for 30 seconds.
Add turkey and cook undisturbed for 5 minutes, then break it up and cook until no longer pink, about another 3 minutes.
Add tomatoes, beans, corn and taco seasoning and stir to combine. Cover and reduce heat to simmer for 20 minutes, stirring occasionally.
Stir in lime juice and serve with optional toppings.

If it's difficult to find low sodium versions of all three bean varieties, just use the standard cans. Rinsing them well will reduce up to 41% of the sodium!

Serving: 1 cup Sodium: 440 mg Sugar: 9 g Fiber: 8 g Cholesterol: 20 mg Calories: 230 kcal Saturated Fat: 1 g Fat: 6 g Protein: 18 g Carbohydrates: 32 g