Taco Noodle Soup

Taco Noodle Soup

A perfect soup to warm you up in this cold (ish) weather. 
It has a nice kick from the green chilis but it is not so spicy at all. Combining legumes (beans) and grains (pasta), you will get a complete protein.

Complete proteins contains all essential amino acids(the smallest unit of proteins). Essential means that our bodies don’t make these, we must consume them.

Animal products are complete proteins. But you can also get a complete protein by combining: grains + legume, legume +seed, seed plus grain.

Gila Glassberg
Gila Glassberg,MS, RD, CDN
Taco Noodle Soup

Taco Noodle Soup Ingredients:

– 1 15oz can of corn
– 1 15oz can of black beans
– 1 can of green chilis
– 2 15oz cans of tomato sauce
– 4 cans of water
– 1 tbsp of tomato paste
– 2-3 onions
– 2 zucchini
– 3-4 garlic cloves
– Salt and pepper to taste
– 1/4 tsp curry powder
– 1 tsp chili powder
– Half a box of noodles of choice
– 3 tbsp of olive oil

Optional Ingredients:

– Ground meat or meat substitute
– Smaller noodles like orzo or elbow noodles
– Milk for creaminess (if desired)
– Cheddar cheese
– Sour cream
– Lime wedges
– Cilantro and parsley for garnish


1. Heat olive oil in a large pot over medium heat.
2. Add diced onions and minced garlic to the pot. Sauté for 3-4 minutes, stirring occasionally to prevent burning.
3. Chop the zucchini into chunks and add them to the pot. Continue to sauté until the vegetables are softened.
4. Stir in the tomato paste, curry powder, and chili powder, ensuring the vegetables are well coated with the spices.
5. Pour in the canned corn, black beans, green chilis, tomato sauce, and water. Stir to combine all ingredients.
6. Bring the mixture to a boil, then reduce the heat to low. Let the soup simmer for about 45 minutes, allowing the flavors to meld together.
7. While the soup is simmering, cook the noodles according to the package instructions in a separate pot. Drain and set aside.
8. If using ground meat or meat substitute, brown it in a separate skillet until cooked through, then add it to the soup.
9. Once the soup is ready, adjust the seasoning with salt and pepper to taste.
10. If desired, stir in milk to achieve a creamy consistency.
11. Serve the soup hot, garnished with shredded cheddar cheese, a dollop of sour cream, a squeeze of lime juice, and a sprinkle of chopped cilantro and parsley. Enjoy!


Taco Noodle Soup

Gila Glassberg is a Master's level registered dietitian and a Certified Intuitive Eating Counselor. As a teenager, she was faced with constant diet talk, body shaming and obsessive guilt around food. She struggled with disordered eating. This is what propelled her into the field of nutrition. She uses a non-diet, weight-neutral approach called Intuitive Eating. She helps growth oriented women break out of chronic dieting, and regain clarity into what is really important to them.