Turkey Taco Soup


Last Thanksgiving, my family and I were lucky enough to participate in 6 Thanksgiving dinners. SIX!!! Between grandparents, parents and friends that all live close by, we can really start making the rounds during the holidays. Although it is great to see so many familiar faces, Thanksgiving in particular can feel a bit strange because EVERY meal at each house starts getting pretty familiar as well. Sure, there may be a few spins on the side dishes, but you can almost guarantee that there will be turkey, mashed potatoes, and all the other typical flavors that go along with it. By the time Thanksgiving is over, I can’t help but sometimes feel totally “over” turkey as well.  That is why I love this take on turkey soup. The last thing I want to do is waste all that hard work from the massive meal preparation, but we all need the addition of new flavors BIG TIME. For some people with Crohn’s, beans can sometimes be tolerated, but for others, they may just be too triggering. Slow cooking the beans for several hours can really help break down the beans and make it easier to digest, as well as blending the beans into a puree. (*See below recipe for possible Crohn’s alterations.) But if these ingredients just don’t work for you no matter how you cook it, this soup makes a great gift to bring to your Thanksgiving party for the host to put those turkey leftovers to good use.

Turkey Taco Soup


• 2 Cups Leftover Turkey Meat, Shredded

• 2 Cups Homemade Turkey Broth

• 2 Tablespoons Vegetable Oil

• 1 Medium Onion, Chopped

• 3 Cloves of Garlic, Minced

• 3 Heaping Tablespoons Taco Seasoning (or one packet)

• 1 Can of Petite Diced Tomatoes

• 2 Cans of Black Beans

• 2 Cans of Kidney Beans

• 2 Cans of  White Beans

• Diced Avocados, Shredded Cheese, Sour Cream for Topping

• Hot Sauce (Optional)

• Served with Tortilla Chips


Heat oil in large soup pan over medium heat.

Add onions and cook for 5 minutes until soft.

Add garlic, cook 2 more minutes.

Add taco seasoning, shredded turkey, homemade broth, tomatoes and all beans to the pot.

Simmer uncovered for 20-30 minutes, until beans are soft and start to break down. (*Crohn’s Alternative- Add sauteed onions and garlic to slow cooker with tomatoes, spices broth and beans, and cook on low for 6-8 hours. Add cooked shredded turkey to the slow cooker and continue cooking until the turkey is warm.-about 20 minutes.)

Salt to taste.

Serve hot, topped with avocados, shredded cheese & sour cream and tortilla chips on the side.

*Possible Crohn’s Alterations:

Beans–  For many people, the high fiber content of beans creates a problem. Selecting beans with lower fiber content may be helpful. ( See Fiber Content of Beans.) As mentioned above, slowly cooking the beans for several hours, our making a bean purree could be possibly be helpful. If beans just don’t work for you, use less of them or leave them out completely and use cooked white rice instead.

Tomatoes- If tomatoes cause problems for you, although they add nice substance, they are not necessary in the dish and can be left out completely.

Spices– Taco seasoning is typically made up of chili powder, garlic powder, paprika, onion powder, crushed red pepper flakes, dried oregano, cumin and salt. Making your own taco seasoning with spices that work for you, (such as leaving out red pepper flakes) rather than relying on a store prepared mixture may work better for you.

Toppings– Although the cheese and sour cream add a nice flavor, if dairy gives you problems they can be left off. Toffutti  is a great dairy great substitute for many people.

Have any other Crohn’s alterations that would work for you? Please share with us!

* Please Note:  This is merely an opinion blog. The research and information covered in this blog is open to public domain for discussion.  We do not have any formal medical background.  We simply want to share and discuss foods for those with Crohn’s Disease. Because people suffering from Crohn’s Disease tolerate a variety of foods differently, recipes often need specific alterations for each individual. Get creative! Leave out the foods that don’t work for you and use the foods that make you feel good. As always, please consult your doctor or health care professional before applying ideas from this website. Happy Cooking!!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s