Looking for a quick weeknight dinner that requires almost no chopping or prep? Seven can taco soup delivers exactly what its name promises: a satisfying, flavorful meal using precisely seven canned goods from your pantry. This popular recipe has gained traction for its simplicity, affordability, and crowd-pleasing taste that works for family dinners, potlucks, or meal prep.
Why This 7 Can Taco Soup Recipe Works
The magic of this easy 7 can taco soup lies in its strategic combination of pantry staples. Unlike other "dump" recipes that sacrifice flavor for convenience, this version balances acidity, sweetness, and spice through carefully selected canned ingredients. The tomato base provides richness while beans add protein and fiber, creating a nutritionally balanced meal despite its simplicity.
Complete 7 Can Taco Soup Ingredients List
Before you start cooking, gather these seven essential canned items plus a few fresh additions:
| Ingredient | Quantity | Notes |
|---|---|---|
| Rotel tomatoes with green chilies | 1 (10 oz) can | Original mild version recommended |
| Whole kernel corn | 1 (15 oz) can | Drained |
| Black beans | 1 (15 oz) can | Rinsed and drained |
| Pinto beans | 1 (15 oz) can | Rinsed and drained |
| Fire-roasted diced tomatoes | 1 (14.5 oz) can | No draining needed |
| Tomato sauce | 1 (8 oz) can | Regular or no-salt-added |
| Taco sauce | 1 (8 oz) can | Mild or medium heat |
Additional ingredients you'll need: 1 pound ground beef or turkey (optional), 1 small onion (diced), 2 cloves garlic (minced), 1 tablespoon taco seasoning, salt and pepper to taste, plus toppings like shredded cheese, sour cream, or avocado.
Step-by-Step 7 Can Taco Soup Instructions
Follow these simple steps for perfect results every time with this straightforward 7 can taco soup recipe:
- Brown the meat (if using): In a large pot over medium heat, cook ground beef or turkey with diced onion until no longer pink. Drain excess fat.
- Add aromatics: Stir in minced garlic and taco seasoning, cooking for 1 minute until fragrant.
- Combine all canned ingredients: Pour in all seven cans of ingredients, stirring to combine thoroughly.
- Simmer: Bring to a gentle boil, then reduce heat and simmer uncovered for 15-20 minutes to allow flavors to meld.
- Adjust seasoning: Taste and add salt, pepper, or additional taco seasoning as needed.
- Serve: Ladle into bowls and add your favorite toppings.
Pro Tips for Perfect 7 Can Taco Soup
While this easy 7 can taco soup recipe requires minimal effort, these professional cooking tips will elevate your results:
- Don't skip the meat browning step - even if using plant-based meat, this develops crucial flavor compounds
- Simmer uncovered to prevent the soup from becoming too watery
- Add fresh lime juice just before serving for brightness that cuts through the canned flavors
- Let it rest for 5-10 minutes after cooking - this allows flavors to fully integrate
- Use fire-roasted tomatoes for deeper, smokier flavor notes
Customizing Your 7 Can Taco Soup
One reason this popular 7 can taco soup recipe has endured is its adaptability. Try these variations to suit different dietary needs and preferences:
Vegetarian/Vegan Version
Omit the meat and use vegetable broth instead of meat drippings. For protein, add an extra can of beans or 1 cup cooked quinoa during the last 5 minutes of cooking.
Spicy Kick Option
Substitute hot Rotel for the mild version and add 1 diced jalapeño with the onions. A dash of cayenne pepper (1/8 teaspoon) boosts heat without overwhelming other flavors.
Healthier Alternative
Use low-sodium canned ingredients and increase vegetable content with 1 cup diced bell peppers added with the onions. For lower carbs, reduce beans by half and add diced zucchini.
Serving and Storage Recommendations
This versatile 7 can taco soup serves 6-8 people and pairs perfectly with cornbread, tortilla chips, or a simple green salad. Leftovers maintain excellent quality when stored properly:
- Refrigeration: Store in airtight containers for up to 4 days
- Freezing: Freeze portions for up to 3 months (thaw overnight in refrigerator before reheating)
- Reheating: Warm on stove over medium-low heat, adding a splash of water or broth if needed to reach desired consistency
For meal prep enthusiasts, this simple 7 can taco soup makes an excellent freezer-friendly option. Portion into individual containers for quick lunches throughout the week.
Frequently Asked Questions
Can I make 7 can taco soup without meat?
Yes, you can easily make vegetarian 7 can taco soup by omitting the meat. For added protein, include an extra can of beans or 1 cup cooked lentils. The seven canned ingredients provide sufficient flavor base without meat.
How can I thicken my 7 can taco soup if it's too watery?
If your soup seems too thin after simmering, create a slurry by mixing 1 tablespoon cornstarch with 2 tablespoons cold water. Stir this into the soup and continue simmering for 3-5 minutes until thickened to your preference.
What are the best toppings for 7 can taco soup?
Recommended toppings include shredded cheddar or Monterey Jack cheese, sour cream, diced avocado, fresh cilantro, sliced green onions, and crushed tortilla chips. A squeeze of fresh lime juice just before serving enhances all the flavors.
Can I use different types of beans in my 7 can taco soup?
Absolutely. While traditional recipes use black and pinto beans, you can substitute kidney beans, white beans, or chickpeas based on preference. Just maintain the total of two cans of beans to preserve the proper ingredient balance in this specific 7 can recipe.
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