This Instant Pot high-protein taco soup is a lean and filling vegetarian meal, perfect for a healthy weeknight dinner. It’s packed with flavor and nutrients, making it a delicious and easy-to-make option for busy evenings.
Discover how simple it is to create this satisfying vegetarian soup in your Instant Pot, ensuring a wholesome and speedy meal for the whole family.
Table of Contents
- What You’ll Love About This Quick And Easy Recipe
- Everything You Need To Make This Recipe Without Stress
- Time Needed From Start To Finish
- How To Make It Step By Step With Visual Cues
- Easy Variations And Serving Ideas That Fit Real Life
- Common Slip-Ups And How To Avoid Them
- How To Store It And Make It Ahead Without Ruining Texture
Instant Pot High-Protein Taco Soup
- Total Time: 30-35 minutes
- Yield: 6 servings 1x
Description
This Instant Pot high-protein taco soup is a lean and filling vegetarian meal, perfect for a healthy weeknight dinner. It’s packed with flavor and nutrients, making it a delicious and easy-to-make option for busy evenings. Discover how simple it is to create this satisfying vegetarian soup in your Instant Pot, ensuring a wholesome and speedy meal for the whole family.
Ingredients
Instructions
1. 1. Saute the Aromatics: Set your Instant Pot to the “Saute” function. Once hot, add the olive oil. Add the chopped onion and cook until softened, about 3-4 minutes. Stir in the minced garlic and chopped red bell pepper and cook for another 2 minutes until fragrant. The onions will become translucent, and the bell pepper will start to soften slightly.
2. 2. Add the Canned Goods and Seasonings: Hit “Cancel” on the Instant Pot. Add the undrained diced tomatoes, rinsed and drained black beans, rinsed and drained pinto beans, drained corn, undrained diced green chiles, and undrained Rotel to the pot. Sprinkle in the taco seasoning mix, ground cumin, and chili powder. Stir everything gently to combine the ingredients.
3. 3. Pour in the Broth and Quinoa: Pour in the vegetable broth, ensuring it covers most of the solid ingredients. Add the cooked quinoa. Do not stir after adding the broth and quinoa, as this can sometimes lead to a “burn” notice on the Instant Pot. The liquids should be on the bottom.
4. 4. Pressure Cook the Soup: Secure the lid on your Instant Pot, making sure the sealing valve is set to the “Sealing” position. Select the “Manual” or “Pressure Cook” setting and set the cooking time for 10 minutes on high pressure.
5. 5. Release the Pressure: Once the cooking cycle is complete, allow for a natural pressure release for 5 minutes. This means you do nothing and let the pressure come down on its own for five minutes. After 5 minutes, carefully switch the sealing valve to the “Venting” position for a quick release of any remaining pressure. Be cautious of the steam.
6. 6. Stir and Serve: Once the float valve drops, carefully remove the lid. Stir the soup well to combine all the ingredients and flavors. Ladle the hot soup into bowls and garnish generously with fresh cilantro, diced avocado, and a squeeze of fresh lime juice.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: main dish
- Method: pressure cooking
- Cuisine: mexican
Nutrition
- Serving Size: 1 bowl
Keywords: vegetarian, taco soup, instant pot, high protein, weeknight dinner, healthy, easy, gluten-free, meal prep, beans
What You’ll Love About This Quick And Easy Recipe
This recipe is a true weeknight hero, designed for anyone seeking a healthy, hearty, and incredibly convenient meal. It’s perfect for busy parents, health-conscious individuals, or anyone who wants a flavorful dinner on the table without a lot of fuss. The Instant Pot does most of the heavy lifting, transforming simple ingredients into a rich, savory taco soup in record time. It’s naturally vegetarian and gluten-free, making it a fantastic option for various dietary needs, and its high protein content ensures you’ll feel full and satisfied. Serve it as a comforting family dinner, a meal prep staple for lunches throughout the week, or even as a light but filling option when you’re craving something warm and delicious.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients for this Instant Pot taco soup is straightforward. Many of these items are likely already in your pantry, making this a budget-friendly and accessible meal.
INGREDIENTS:
- 1 tablespoon olive oil
- 1 large yellow onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (15 ounce) can black beans, rinsed and drained
- 1 (15 ounce) can pinto beans, rinsed and drained
- 1 (15 ounce) can corn, drained
- 1 (4 ounce) can diced green chiles, undrained
- 1 (10 ounce) can Rotel (diced tomatoes with green chiles), undrained
- 1 (1.25 ounce) packet taco seasoning mix
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 4 cups vegetable broth
- 1/2 cup cooked quinoa (for added protein)
- Fresh cilantro, chopped, for garnish
- Avocado, diced, for garnish
- Lime wedges, for serving
For simple substitutions, feel free to swap out the black beans for kidney beans, or use a mix of your favorite canned beans. If you don’t have fresh bell pepper, a frozen bell pepper mix works just as well. For the quinoa, you can pre-cook it or use a quick-cooking variety. If you prefer a milder flavor, opt for mild diced green chiles and Rotel.
Time Needed From Start To Finish
- Preparation Time: 10 minutes
- Cook Time: 15 minutes (plus pressure build-up and release time)
- Total Time: Approximately 30-35 minutes
The hands-on time is minimal, allowing you to focus on other tasks while your Instant Pot works its magic.
How To Make It Step By Step With Visual Cues
Creating this flavorful Instant Pot taco soup is incredibly easy. Follow these steps for a perfect result every time.
- Sauté the Aromatics: Set your Instant Pot to the “Sauté” function. Once hot, add the olive oil. Add the chopped onion and cook until softened, about 3-4 minutes. Stir in the minced garlic and chopped red bell pepper and cook for another 2 minutes until fragrant. The onions will become translucent, and the bell pepper will start to soften slightly.
- Add the Canned Goods and Seasonings: Hit “Cancel” on the Instant Pot. Add the undrained diced tomatoes, rinsed and drained black beans, rinsed and drained pinto beans, drained corn, undrained diced green chiles, and undrained Rotel to the pot. Sprinkle in the taco seasoning mix, ground cumin, and chili powder. Stir everything gently to combine the ingredients.
- Pour in the Broth and Quinoa: Pour in the vegetable broth, ensuring it covers most of the solid ingredients. Add the cooked quinoa. Do not stir after adding the broth and quinoa, as this can sometimes lead to a “burn” notice on the Instant Pot. The liquids should be on the bottom.
- Pressure Cook the Soup: Secure the lid on your Instant Pot, making sure the sealing valve is set to the “Sealing” position. Select the “Manual” or “Pressure Cook” setting and set the cooking time for 10 minutes on high pressure.
- Release the Pressure: Once the cooking cycle is complete, allow for a natural pressure release for 5 minutes. This means you do nothing and let the pressure come down on its own for five minutes. After 5 minutes, carefully switch the sealing valve to the “Venting” position for a quick release of any remaining pressure. Be cautious of the steam.
- Stir and Serve: Once the float valve drops, carefully remove the lid. Stir the soup well to combine all the ingredients and flavors. Ladle the hot soup into bowls and garnish generously with fresh cilantro, diced avocado, and a squeeze of fresh lime juice.
Easy Variations And Serving Ideas That Fit Real Life
This Instant Pot high-protein taco soup is incredibly versatile and can be customized to suit your family’s preferences. For a fun, kid-friendly twist, offer a “taco soup bar” with various toppings. Kids love to personalize their meals!
- Spice It Up: If you enjoy more heat, add a pinch of cayenne pepper or a dash of your favorite hot sauce to the soup before serving.
- Creamy Texture: Stir in a dollop of dairy-free sour cream or plain Greek yogurt (if not strictly vegan) into individual bowls for a creamier consistency.
- Vegetable Boost: Feel free to add other quick-cooking vegetables like chopped zucchini or spinach during the last few minutes of pressure cooking, or stir them in after the soup is done and let them wilt.
- Serving Suggestions: Serve this soup with a side of crunchy tortilla chips for dipping, or crumbled tortilla strips on top. A sprinkle of shredded dairy-free cheese is also a delicious addition. For a heartier meal, serve it with warm cornbread.
- Party or Buffet: This soup is excellent for gatherings. Keep it warm in a slow cooker on the “warm” setting, and set out a variety of toppings for guests to choose from, such as chopped green onions, jalapeños, and different salsas.
Common Slip-Ups And How To Avoid Them
Even simple recipes can have small pitfalls. Here are a few common mistakes to watch out for when making Instant Pot taco soup and how to easily avoid them:
- Getting a “Burn” Notice: This often happens when thicker ingredients or seasonings are directly at the bottom of the pot, preventing the liquid from coming to pressure correctly. To avoid this, always add your liquid (vegetable broth) last and do not stir after adding it. Ensure any seasonings or thick sauces are not stuck to the bottom before sealing the lid.
- Over-Salting: Taco seasoning packets can vary in sodium content. It’s best to taste the soup after it’s cooked and then adjust the salt if needed. You can always add more, but you can’t take it away.
- Mushy Beans: While beans hold up well in the Instant Pot, overcooking can make them too soft. The 10-minute pressure cook time is perfect for canned beans, ensuring they are tender but not mushy. Sticking to the recommended cook time and natural release will prevent this.
- Lid Not Sealing Properly: Always double-check that your Instant Pot lid is securely locked and the sealing valve is set to “Sealing” before starting the pressure cook cycle. If it’s on “Venting,” the pot won’t come to pressure.
- Forgetting to Rinse Beans: Canned beans often have excess sodium and a starchy liquid. Rinsing and draining them thoroughly improves the flavor and texture of your soup.
How To Store It And Make It Ahead Without Ruining Texture
This Instant Pot high-protein taco soup is fantastic for meal prep and stores beautifully, making it an excellent option for make-ahead meals.
- Storage: Once the soup has cooled completely, transfer it to airtight containers. It will keep well in the refrigerator for up to 4-5 days.
- Freezing: This soup freezes exceptionally well. Portion cooled soup into freezer-safe containers or heavy-duty freezer bags. It can be stored in the freezer for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Reheating: To reheat, simply warm individual portions in the microwave until heated through, stirring occasionally. For larger quantities, gently reheat on the stovetop over medium-low heat, stirring frequently, until simmering. If the soup has thickened too much, you can add a splash of vegetable broth or water to reach your desired consistency.
- Make Ahead: You can chop your onion, garlic, and bell pepper a day or two in advance and store them
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
