Serves: 6-8 • Total Time: 3-8 hours • FODMAP rating: medium to high
This creamy vegan taco soup is a simple dump-and-go crockpot meal that’s hearty, flavorful, and packed with protein and veggies. The addition of blended silken tofu makes it luxuriously creamy, while a handful of spinach at the end adds a nutritious twist to the typical taco soup.
Ingredients
- 1 yellow onion, diced
- 1 yellow bell pepper, chopped
- 1 zucchini or yellow squash, chopped
- 1 carrot, chopped (optional)
- 2 tablespoons taco seasoning
- 3-5 cups vegetable broth (start with 3 cups and add more if needed)
- 1 (10 oz) can pitite diced tomatoes with green chilies
- 1 (15 oz) can corn, drained (or use frozen corn and add at the end)
- 1 (15 oz) can white beans, drained and rinsed
- 1 (15 oz) can kidney beans, drained and rinsed
- 1 (15 oz) can black beans, drained and rinsed
- 1 (12 oz) package silken tofu, blended until smooth
- 1 handful fresh spinach, chopped
- Toppings: fresh cilantro, avocado, plant-based sour cream, vegan cheese, jalapeños, etc.
Instructions
-
Prep and Dump:
Add all ingredients except the silken tofu, spinach, and toppings into your crockpot: onion, bell pepper, zucchini, carrot (if using), taco seasoning, vegetable broth, diced tomatoes, corn, white beans, kidney beans, and black beans. Stir to combine. -
Cook:
Cover and cook on:- HIGH for 3-4 hours
- LOW for 6-8 hours
-
Add Creaminess:
Once the cooking time is done, stir in the blended silken tofu until the soup becomes creamy and well combined. -
Add Spinach:
Fold in the chopped spinach and let it wilt in the hot soup for about 5 minutes. -
Serve:
Ladle the soup into bowls and top with your favorite garnishes like fresh cilantro, avocado slices, jalapeños, or a dollop of plant-based sour cream. Pair with tortilla chips or warm tortillas!
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