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High Protein Beef and Vegetable Soup - A Hearty, Balanced Bowl

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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 1 pound (450 g) lean ground beef or 90% lean stew beef, cut into small cubes
  • 1 tablespoon olive oil (if using very lean meat)
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 1 red bell pepper, diced (optional for sweetness)
  • 1 zucchini, diced
  • 1 cup green beans, chopped into 1-inch pieces (fresh or frozen)
  • 1 can (14.5 oz/410 g) diced tomatoes, with juices
  • 1 can (15 oz/425 g) cannellini or navy beans, drained and rinsed
  • 6 cups low-sodium beef broth (or bone broth for extra protein)
  • 2 tablespoons tomato paste
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika (optional)
  • 1 bay leaf
  • 2 cups chopped leafy greens (spinach, kale, or Swiss chard)
  • Salt and black pepper, to taste
  • Red pepper flakes, to taste (optional)
  • Fresh parsley, chopped, for garnish (optional)
  • Lemon wedges, for serving (optional)

Method
 

  1. Brown the beef: In a large pot or Dutch oven, heat olive oil over medium-high heat. Add the beef and a pinch of salt. Cook until browned, breaking it up if using ground beef, about 5–7 minutes. Drain excess fat if needed.
  2. Sauté aromatics: Add onion, carrots, and celery. Cook 4–5 minutes, stirring, until softened. Add garlic and cook 30 seconds until fragrant.
  3. Build flavor: Stir in tomato paste, thyme, oregano, and smoked paprika. Cook 1 minute to caramelize the paste slightly.
  4. Add vegetables and broth: Add bell pepper, zucchini, green beans, diced tomatoes with juices, beans, bay leaf, and beef broth. Stir well and bring to a gentle boil.
  5. Simmer: Reduce heat to a low simmer. Cover partially and cook 20–25 minutes until vegetables are tender and flavors meld. Taste and season with salt, pepper, and red pepper flakes.
  6. Finish with greens: Stir in spinach or kale and cook 2–3 minutes until wilted and bright.
  7. Serve: Remove the bay leaf. Ladle into bowls, garnish with parsley, and add a squeeze of lemon for brightness if you like.