Boil & Blend Taco Soup: Your New Go-To Tuesday Recipe!

This boil & blend taco soup is ideal for those taco cravings when you want something warming, filling, and a bit less messy to enjoy.

This Boil & Blend recipe makes cooking a breeze!

Simply bring all your ingredients to a boil, then scoop out a portion of the soup and blend it until smooth. This step thickens the soup beautifully, giving it a rich texture without any hassle. Just pour it back into the pot, and you’ve got a hearty, flavorful taco soup ready to enjoy in no time!

Recipe Overview – Boil & Blend Taco Soup

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Allergies & Dietary Restriction-Friendly

As usual, all the recipes are allergy-friendly and Top 8/9 Allergy Free:
no dairy, no eggs, no wheat, no gluten, no nuts, no tree nuts, no shellfish, no seafood, no soy, no added salt added, no added oil, no added sugars, no coconut. (All recipes are also vegan unless that wasn’t obvious).
Using only minimally processed and healing foods, from scratch.

Why So Restrictive?

All of the recipes I design are made to be accessible to as many people as possible. Many people have food allergies (220 million worldwide) or dietary restrictions (17.1% of U.S. adults). And many more people (1.7 billion worldwide) are also currently suffering from non-communicable diseases like heart disease, diabetes, cancer, and many others which are responsible for 74% of all deaths.

So these recipes are all made to heal, especially those who already need of healing, and don’t add more than the minimum to get the most flavor. One of the most important rules of cooking is that it’s always easier to add an ingredient to a dish than to remove one that you’ve already added.

Add what you want, but the ingredients selected not only cause the least harm they also give the most benefits!

Why Dry Spices and Powdered Ingredients?

With accessibility comes cost and availability. I wanted to design the items so even low-income or people living in food deserts can still eat healthy healing meals so I’ve used the most affordable, common, and convenient ingredients I can find in my area, but feel free to use fresh, frozen, or whatever works for you—most scientific studies are done with powdered/dehydrated foods since they can fit in a pill; so any kind of veggie, fruit, or herb is better than nothing. Try the conversion for common dry/fresh ingredients tables if you’re using different from what’s written in the recipe.

Short Recipe Video – Boil & Blend Taco Soup

The Menu for Boil & Blend Taco Soup

Here are some some of the most recent dinner recipes for pairing ideas:

• Unstuffed Peppers Casserole – Easy One Pot Stovetop Recipe
• Jalapeño Ched Cornbread: Your New Favorite Stovetop Cornbread For Dunking
• Easy Creamy Tomato Basil Soup: Boil & Blend for a Tasty, Satisfying Brunch
• Boil & Blend Taco Soup: Your New Go-To Tuesday Recipe!
• Low-GI Simmer & Serve Scalloped Potatoes on the Stovetop

How about a different dessert?

• Indulge in Dark Cherry Clafoutis: Quick and Easy One-Pot Dessert
• Sunbutter Raisin Cookie Drops – Simple & Tasty
• Savory Stovetop Cornbread: Comfort Food Made Simple!
• Cinnamon Apple-Raisin Rolls: Fast and Full of Festive Flavor
• Stovetop Banana Cream Hand Pies & Cookies with a Graham Crust

Detailed Directions for Boil & Blend Taco Soup

Tip: If you want mushrooms, onions, sauteed peppers, or even corn, then sautee them all first to get some color (always start with mushrooms to avoid steaming everything else from the excess moisture).

Jump to Recipe Card

1. Add all the soup ingredients (pinto beans, diced tomatoes, tomato paste, pinto beans, vinegar, taco spices, and water) to a heavy-bottom medium pot and bring to a boil.
2. Reduce the heat to a simmer, then take some of the soup out and blend it with your immersion blender or other blender or even a potato masher.
3. You can serve it, or reduce it, on a low simmer, for 5-10 minutes or until it thickens. Don’t forget to scrape the sides and the bottom of the pot and stir well which will help thicken it even more. Serve with Sour Creamy Sauce, fresh guac or avocado, shredded lettuce, corn, black beans, totilla chips, wfpb ched (coming soon!), or whatever else you love.
   
   

Why This Recipe for Boil & Blend Taco Soup?

I love tacos but I hate the mess of them. Taco soup is a great way to enjoy tacos if you don’t like losing half your taco filling every single time you take a bite. But most taco soups, even vegan or plant-based ones, often have lots of ultra-processed ingredients, oils, are loaded with salt, and every single one requires some kind of “smoke.”

Smoked paprika, smoked peppers, and anything smoked contains PAHs (Polycyclic Aromatic Hydrocarbons) which are known carcinogens. (Why not to use smoked foods like smoked paprika).

I also don’t understand the whole smoke-in-a-taco, thing since to me smokey flavors like that are more reminiscent of fajitas.

This recipe uses only whole food, healthy vegan ingredients, without sacrificing flavor for health. Plus, it’s tacos, as soup!

Have ideas for recipes or feedback? Let me know in the comments or connect with me on substack or Instagram!

Blending Without an Immersion Blender or Any Blender

WARNING: Some blender glass will explode if the liquid is too hot, and some motors in immersion blenders can’t handle high heat, so be careful and always check the manual for your appliance if you’re unsure.

You can use any type of blender, just blend about ½ to ⅓ of the soup, in until it’s smooth and well blended, and then add it back into the soup, stir, and serve, or reduce more for a thicker and creamier soup.

If you don’t have a blender then a potato masher, or even a potato ricer, will also work.

🌟The Full Boil & Blend Taco Soup Recipe🌟

WFPB Taco Soup

Chef Rob

Vegan taco soup without added salt, oil, or sugar made of common whole food healthy ingredients. Made easy, simply boil & blend!

Print Recipe Pin Recipe

Cook Time 15 minutes mins

Simmer/Reduce Time, Optional 10 minutes mins

Course Comfort Food, Dinner, Lunch, Soup

Cuisine American, Mexican

Servings 4 people

Calories 304.5 kcal

Equipment

• 1 Pot with a lid ideally, but not required

Ingredients

  

• 2 cups pinto beans
• ½ cups diced tomatoes
• 4 tbsp tomato paste
• 2 tbsp apple cider vinegar
• 3.5 cups water

TACO SEASONING

• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp onion powder
• 1 tsp garlic powder
• ½ tsp oregano
• ¼ tsp black pepper

GARNISH, Optional

• ½ cup shredded lettuce
• ¼ cup sour creamy sauce
• ¼ cup guacamole
• ¼ cup wfpb vegan cheese recipe coming soon!
• ¼ cup cilantro
• ¼ cup red onion diced
• 1 cup wfpb tortilla chips see recipe below
• 2 tbsp green chilis or green peppers/jalapinos etc. diced
• 1 ea lime cut into 4 wedges
• 4 tbsp black beans
• 4 tbsp corn

Instructions

 

• Add all of your soup and taco spice ingredients to a pot, cover (with a small gap for steam), and bring it to a boil on high heat.
  
• Remove ¼ to ⅓ of the soup and blend it until smooth. (WARNING: make sure your container and blender motor can handle the high heat.) Now, mix the blended soup in with all the soup and stir well.
  
• You can serve the soup now or simmer and reduce it for 5-10 minutes (or longer) for an even thicker and satisfying soup.

  To serve: ladle soup into a bowl, then use a slotted spoon to remove one or two scoops of the whole beans/tomatoes/etc (see photo 3B) and place them in the center of the soup, then add your garnish and enjoy!
  

Video

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🌟The Full Cornmeal Nacho Chips Recipe🌟

Stovetop Cornmeal Nacho Chips

Chef Rob

Easy WFPB SOS-Free nacho chips made easy. Simple common ingredients to make tasty oil-free nachos in no time!

Print Recipe Pin Recipe

Prep Time 2 minutes mins

Cook Time 15 minutes mins

Resting Time 8 minutes mins

Total Time 25 minutes mins

Course Baked Goods, Junk Food, Side Dish, Snack

Cuisine Mexican

Servings 1 people

Calories 179 kcal

Equipment

• 1 Seasoned Steel or Cast Iron Pan

Ingredients

  

• ¼ cup cornmeal dry, fine ground
• 2 tbsp oat flour
• ½ tbsp flax seeds optional, ground
• 1 tsp seed or nut butter optional if you want them more plyable.
• 1 tbsp lime juice
• 4 tbsp water

Instructions

 

• Mix all your ingredients together until it is smooth (I blend all the dry ingredients in my spice grinder first).

  Then, in your cold, seasoned pan, use a spoon to smear the batter onto the pan surface and then use the wet back of a spoon to smooth it all out.

  Turn the heat on to medium/medium-high and cook for 10-15 minutes or…
  
• If you want to score the top side of the batter so the chips break apart in triangles, then score the batter before the topside looks completely dry.

  After the topside is dry-looking, you can flip them over and start breaking them into chip triangles or other shapes. If they are still wet, then cook them longer; otherwise, let them cool and rest for 5-10 minutes, which will finish drying them out and make them more crispy. b
  
• Or don't score them and just break them by hand for more rustic chips. like I've done here for the Taco Soup.
  

Video

Notes

• Thinner chips are faster and crispier with less time, but they also break more easily.
• A bit of seed but will make them less fragile, but you will have to let them rest longer to become crispy.

Keyword affordable vegan recipes, dairy free, meat free vegan, no gluten free, no nuts free, no oil free, no sesame-free, no shellfish free, no treenuts free, sos-free, soy tofu free, top 8 allergy free, top 9 allergen free, wheat free

🧂If you absolutely must add salt or sugar then try to add them to taste, to the top of the food, so you use less, and add in small amounts and only after tasting before adding any more. The same goes for other “less healthy” additions, but the idea should be to try to limit and eventually remove adding them, over time, when you are ready. (Use a finer ground salt as it will taste saltier.)

After a few weeks of not eating a SAD diet your tastebuds reset and you’ll notice and be surprised by the natural sugars and sodium in foods, check out the great article, and subscribe to, Michael Corthell on Substack.

If you get value from my recipes and writings then please consider buying me a coffee. Thank you!

💡Protips💡

Use The Toppings & Veggies You Love

And whatever else you love in tacos, like marinated tofu, tempeh, etc.

If you need ideas:

Arugula, Avocado, Black Beans, Cabbage, Carrots, Cilantro, Corn, Garlic, Guacamole, Hot Sauce, Jackfruit, Lentils, Lime, Mushrooms, Onions, Pico De Gallo, More Pinto Beans, Radishes, Rice, Salsa, Shredded Lettuce, Sliced Tomatoes, Spinach, Sweet Potatoes, Tempeh, or Zucchini.

Substitutes

Beans: Romano are probably the closest to if you don’t have pinto beans, but it’s great with black beans, and kidney beans, and even butter beans will work.

Spices: if you have storebought taco seasoning, you can use that instead of combining them yourself.

Chips: if you can find a good oil and salt-free tortilla chip or even tortillas, without added preservatives etc. then those will work great! If you have totillas just cut them into triangles and heat them on low until they start to get crispy; let them rest for a few minutes to crisp up even more.

Leftovers

This soup is even better the next day or up to 5 days. I can’t manage not to eat it all slowly enough to check if it freezes, but it should freeze and defrost well.

Blenders, Immersion Blenders, Or a Potato Masher

I mention how any type of blender will work for this (even a food processor), but you can also use a potato masher, a potato ricer, or even just a wooden spoon or fork as you squish the beans against the side of the pot.

Nutrition Facts Table – Boil & Blend Taco Soup

The Science – Sources

Please tell me how it turned out! Did you: try it, like it, hate it, change it, or do something else unexpected? Help me improve by giving me feedback, thanks!

If I’ve made any mistakes, or something doesn’t make sense, or if you want more/less details, please let me know in the comments below or on substack.

Stay healthy and nourished! Happy cooking!🎁

Chef Robert Leigh

Boil & Blend Taco Soup: Your New Go-To Tuesday Recipe!