🥩 High-Protein Vegetable Beef Soup

🥩 High-Protein Vegetable Beef Soup

Servings: 6

Prep Time: 15 minutes

Cook Time: 35–40 minutes

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🧂 Ingredients

Protein & Base:

• 1½ lbs lean ground beef (90–96% lean) or beef stew meat, cubed
• 1 tbsp olive oil (if using lean meat)
• 1 small onion, diced
• 3 cloves garlic, minced

Vegetables:

• 2 medium carrots, sliced
• 2 celery stalks, chopped
• 1 medium zucchini, diced
• 1½ cups green beans, trimmed and cut into 1-inch pieces
• 1 can (14.5 oz) diced tomatoes (no salt added)
• 4 cups low-sodium beef broth
• 1 cup water (or more for desired thickness)
• 1 cup baby spinach or kale (optional, stirred in at the end)

Seasoning:

• 1 tsp Italian seasoning
• ½ tsp paprika
• ½ tsp salt (adjust to taste)
• ¼ tsp black pepper
• ¼ tsp chili flakes (optional, for a little heat)
• 1 tbsp tomato paste (for richness)

Optional for extra protein:

• ½ cup cooked lentils or edamame (adds plant protein + fiber)
• 1 scoop unflavored collagen or beef protein powder (optional for meal prep boosts — mix in after cooking)

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🍳 Instructions

1. Brown the beef:
   In a large pot or Dutch oven, heat olive oil over medium-high heat.
   Add ground beef (or stew meat) and cook until browned. Drain any excess fat if needed.
2. Add aromatics:
   Add diced onion and garlic. Sauté 2–3 minutes until fragrant and softened.
3. Add veggies and tomato base:
   Stir in carrots, celery, zucchini, green beans, diced tomatoes, tomato paste, and seasonings. Mix well.
4. Add broth & simmer:
   Pour in beef broth and water. Bring to a boil, then reduce to a simmer.
   Cook uncovered for 25–30 minutes, until vegetables are tender and flavors meld together.
5. Finish & serve:
   Stir in spinach or kale (if using) and cook another 2–3 minutes until wilted.
   Adjust seasoning to taste.
6. (Optional protein boost):
   Stir in cooked lentils or collagen powder right before serving.

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🌿 Serving Ideas

• Serve with a side of cauliflower rice or a low-carb roll.
• Top with fresh parsley, Parmesan, or a drizzle of olive oil for extra flavor.

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💪 Nutrition (per serving)

(approximate, using 90% lean beef)

• Calories: 290
• Protein: 34g
• Carbs: 10g
• Fat: 10g
• Fiber: 3g