Taco Soup — Mediterranean Garden

A vibrant, cozy soup that brings together beans, tomato, corn, herbs, and spices with optional grilled chicken or fish for a Mediterranean twist.

Prep: 10 min • Cook: 20 min • Serves: 6 • By Dr. Terry Simpson

Ingredients

• 1 Tbsp extra-virgin olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 bell pepper (any color), diced
• 1 can (14 oz) crushed tomatoes
• 1 can (14 oz) black beans, drained and rinsed
• 1 cup corn kernels (canned or frozen)
• 1 tsp ground cumin, ½ tsp smoked paprika (optional)
• 4 cups low-sodium vegetable or chicken broth
• Salt & pepper to taste
• Optional for protein: grilled chicken, turkey, or white fish, about 1 cup

Instructions

1. Heat olive oil in a pot over medium heat. Sauté onion, garlic, and bell pepper until soft (~5 min).
2. Stir in crushed tomatoes, black beans, corn, cumin, and paprika; cook 1–2 minutes.
3. Add broth; bring to a simmer and cook 10 min to blend flavors.
4. Add grilled protein if using, to warm through (~2–3 min).
5. Season with salt and pepper. Serve hot, with fresh herbs or a drizzle of olive oil.

Mediterranean Notes

• Plant-based base: Beans, vegetables, and broth form the flavorful foundation.
• Healthy fat: Olive oil instead of butter adds anti-inflammatory benefits.
• Protein options: Grilled chicken or fish make it more celebratory without heavy meats.

Nutrition (Approx. per serving)

Calories: ≈180 kcal Protein: ≈8 g Fat: ≈3 g Carbs: ≈32 g Fiber: ≈8 g Sodium: ≈250 mg
Values vary with added protein and salt.