I remember those chilly evenings after school, hurrying home to my small kitchen. It was my sanctuary, a place where I could create and experiment without judgment. Today, I want to share a recipe that brings back those comforting feelings, but with a protein-packed twist perfect for busy moms like myself: High Protein Cowboy Soup. This hearty soup is ready in about 30 minutes, packed with flavor, and sure to become a family favorite!
Table of Contents
Why You’ll Love This High Protein Cowboy Soup
- Quick and Easy: Ready in just 30 minutes, making it perfect for busy weeknights.
- High in Protein: Packed with lean smoked beef bacon to keep you and your family feeling full and energized.
- Delicious Flavor: The smoked beef bacon adds a unique, savory taste that elevates this classic soup.
- Easy Cleanup: One-pot meal means less time washing dishes and more time enjoying your family.
What is High Protein Cowboy Soup?
Cowboy Soup, or Cowboy Stew, is a hearty dish with roots in the American West, often associated with chuckwagon cooking. Traditionally, it’s a simple, filling meal made with beef, beans, tomatoes, and whatever vegetables were on hand. My version is special because it uses smoked beef bacon to add a rich, smoky flavor that’s irresistible, and it’s loaded with protein to keep you satisfied.
Ingredients for High Protein Cowboy Soup
- 1 Tbsp. olive oil
- 2 lbs. lean ground smoked beef bacon (96/4)
- 1/2 medium onion (chopped)
- 2 cloves garlic (minced)
- 2 tsp. chili powder
- 2 tsp. ground cumin
- 1/2 tsp. salt
- 1/4 tsp. pepper
- 1 lbs. russet potatoes (chopped)
- 10 oz. Rotel tomatoes
- 12 oz. frozen mixed vegetables
- 15 oz. Ranch Style Beans (with juices)
- 1 jalapeno (seeds removed and chopped (optional))
- 5 cups Beef Broth
Ingredient Spotlight: Smoked Beef Bacon
I prefer smoked beef bacon in this recipe because it infuses the entire soup with a deep, smoky flavor that you just can’t get from regular ground beef. The smokiness adds a layer of complexity that complements the other ingredients beautifully. If you can’t find smoked beef bacon, you can substitute it with ground beef or ground turkey, but keep in mind that the smoky flavor will be less pronounced. Consider adding a dash of smoked paprika to mimic the smoky flavor if you opt for a substitution.
How To Make High Protein Cowboy Soup: Step-by-Step
- Over medium heat, add 1 Tbsp. olive oil to a large dutch oven or soup pot. Once hot, add the ground smoked beef bacon and break it into pieces to cook. Cook over medium heat until almost completely cooked and no longer pink. Add the chopped onions and minced garlic to the pot, and simmer until the onions begin to turn translucent, stirring often so the bottom does not burn.
- Add chili powder, cumin, salt, and pepper to the meat. Mix together well to combine, ensuring the spices are evenly distributed. Add the chopped potatoes, Rotel tomatoes, frozen mixed vegetables, Ranch Style Beans (with the juices), chopped jalapeno, and beef broth. Stir to combine all ingredients and bring the mixture to a boil.
- Once boiling, lower the heat to simmer. Cover the pot and cook for 20 minutes, or until the potatoes are fork-tender. This allows the flavors to meld together, creating a rich and satisfying soup.
Expert Tips for the Best Cowboy Soup
- Don’t Overcook the Potatoes: Check the potatoes frequently towards the end of the cooking time to ensure they don’t become mushy. Fork-tender is the perfect consistency.
- Brown the Beef Bacon: Taking the time to brown the ground beef bacon properly is crucial for developing a rich, deep flavor. Don’t rush this step.
- Adjust the Seasoning: Taste the soup before serving and adjust the seasoning as needed. A little extra salt, pepper, or chili powder can make a big difference.
Boosting the Protein in Your Cowboy Soup
Looking to pack even more protein into this already hearty soup? Consider using an even leaner ground beef bacon or adding an extra pound of ground beef. Lentils are also a fantastic way to boost the protein content while adding a boost of fiber.
Recipe Variations
| Variation | Ingredient Swap | Instructions |
|---|---|---|
| Vegetarian | Plant-based crumbles or lentils | Substitute the ground beef bacon with plant-based crumbles or lentils. Use vegetable broth instead of beef broth. |
| Low-Carb | Cauliflower florets | Replace potatoes with cauliflower florets. |
| Spicy | Add cayenne pepper or more jalapeno | Add 1/4 teaspoon of cayenne pepper or increase the amount of jalapeno. |
Make-Ahead and Storage Instructions
This soup is perfect for making ahead. Once cooled, store leftovers in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze in freezer-safe containers for up to 2-3 months. To reheat, thaw in the refrigerator overnight and then warm on the stovetop over medium heat, or microwave until heated through.
Serving Suggestions
Cowboy Soup is delicious on its own, but it’s even better with some tasty toppings. I love serving it with a dollop of sour cream or Greek yogurt, shredded cheddar cheese, a sprinkle of fresh cilantro, or a side of warm cornbread.
High Protein Cowboy Soup Nutrition Information
(Per Serving, approximate):
- Calories: 450
- Protein: 40g
- Fat: 20g
- Carbohydrates: 30g
Frequently Asked Questions
- Can I use ground turkey or chicken instead of beef? How does this affect the flavor? Yes, you can substitute ground turkey or chicken, but the smoky flavor will be less pronounced. Consider adding a dash of smoked paprika.
- Can I make this ahead of time and how long will it last? Yes, you can make it ahead. It will last for 3-4 days in the refrigerator or 2-3 months in the freezer.
- What are the best toppings for cowboy soup? Sour cream, Greek yogurt, shredded cheddar cheese, and fresh cilantro are all great options.
- Can I add other vegetables? Which ones work well? Absolutely! Corn, green beans, and bell peppers are all great additions.
- How do I adjust the spice level? Add more jalapeno or a pinch of cayenne pepper for extra heat.
- Is this recipe gluten-free/dairy-free as is, or what modifications are needed? As is, it is gluten-free. For dairy-free, omit any dairy toppings.
- What kind of beans are best for cowboy soup? I like using Ranch Style Beans, but pinto beans or kidney beans also work well.
- Can I use fresh tomatoes instead of canned? Yes, use about 2 cups of chopped fresh tomatoes instead of canned Rotel tomatoes.
- What is cowboy stew made of? Typically, beef, beans, tomatoes, and vegetables.
- What is the difference between cowboy stew and cowboy soup? The terms are often used interchangeably, but soup generally has a higher liquid-to-solid ratio.
- What goes with cowboy stew? Cornbread, biscuits, or a side salad are all great accompaniments.
- Is cowboy soup healthy? Yes, it’s a balanced meal with protein, vegetables, and fiber.
Amazing High Protein Cowboy Soup in 30 Minutes
Ingredients
Equipment
Method
- Over medium heat, add 1 Tbsp. olive oil to a large dutch oven or soup pot. Once hot, add the ground smoked beef bacon and break it into pieces to cook. Cook over medium heat until almost completely cooked and no longer pink. Add the chopped onions and minced garlic to the pot, and simmer until the onions begin to turn translucent, stirring often so the bottom does not burn.
- Add chili powder, cumin, salt, and pepper to the meat. Mix together well to combine, ensuring the spices are evenly distributed. Add the chopped potatoes, Rotel tomatoes, frozen mixed vegetables, Ranch Style Beans (with the juices), chopped jalapeno, and beef broth. Stir to combine all ingredients and bring the mixture to a boil.
- Once boiling, lower the heat to simmer. Cover the pot and cook for 20 minutes, or until the potatoes are fork-tender. This allows the flavors to meld together, creating a rich and satisfying soup.
Notes
Conclusion
I hope you enjoy this High Protein Cowboy Soup as much as my family does. It’s a hearty, flavorful, and easy meal that’s perfect for busy weeknights. I’m always excited to hear how my recipes turn out for you, so please leave a comment below with any questions or feedback. And don’t forget to rate the recipe! Happy cooking!
