High Protein Cowboy Soup Recipe
High Protein Cowboy Soup Recipe is a hearty and satisfying meal packed with lean ground beef, beans, vegetables, and rich seasonings. This easy one-pot soup is perfect for busy weeknights, meal prep, and cold evenings.
Equipment
- Large soup pot or Dutch oven
- Wooden spoon
- Sharp knife
- Cutting board
- Measuring cups
- Measuring spoons
- Can opener
- Ladle
- Storage containers
Ingredients
- Lean ground beef (90% lean) – 1 pound
- Olive oil – 1 tablespoon
- Yellow onion – 1 medium, diced
- Garlic – 2 cloves, minced
- Red bell pepper – 1, diced
- Black beans – 1 can (15 ounces), drained and rinsed
- Kidney beans – 1 can (15 ounces), drained and rinsed
- Corn – 1 can (15 ounces), drained
- Diced tomatoes – 1 can (14.5 ounces)
- Low-sodium beef broth – 4 cups
- Chili powder – 1 teaspoon
- Smoked paprika – 1 teaspoon
- Ground cumin – 1 teaspoon
- Salt – 1 teaspoon
- Black pepper – ½ teaspoon
- Potatoes – 2 cups, diced
- Fresh parsley – 2 tablespoons, chopped
Instructions
Brown the Ground Beef
- Heat olive oil in a large soup pot over medium heat. Add the ground beef and cook until browned. Break it apart with a spoon while cooking. Drain any excess fat if needed.
Cook the Vegetables
- Add the diced onion, garlic, and bell pepper to the pot. Stir well and cook for about five minutes. The vegetables should become soft and fragrant before moving to the next step.
Add the Seasonings
- Sprinkle in the chili powder, smoked paprika, cumin, salt, and black pepper. Stir everything together for one minute. This helps the spices release their flavors and blend into the beef mixture.
Add the Main Ingredients
- Pour in the beef broth and diced tomatoes. Add the potatoes, black beans, kidney beans, and corn. Stir everything well so the ingredients are evenly distributed throughout the soup.
Simmer the Soup
- Bring the soup to a gentle boil. Reduce the heat to low and cover the pot. Let it simmer for about 25 minutes until the potatoes become tender and the flavors combine.
Finish and Serve
- Taste the soup and adjust seasoning if needed. Stir in the fresh parsley. Ladle the soup into bowls and serve warm while everything is fresh and flavorful.
Notes
- Use ground turkey instead of beef for a lighter version.
- Add extra beans for even more protein.
- Include diced carrots for added nutrition.
- Add jalapeños for extra heat.
- Use sweet potatoes instead of regular potatoes.
- Top with Greek yogurt for extra protein.
- Sprinkle shredded cheese before serving.
- Add spinach during the last few minutes of cooking.
- Make it in a slow cooker for convenience.
- Double the batch for easy meal prep.
- Store leftovers in an airtight container for up to 4 days.
- Freeze for up to 3 months.