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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

Scale
  • 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

  • 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