High-Protein Spicy Beef Vegetable Soup

ByHannah Peterson

This hearty, flavorful bowl is loaded with ground beef, fresh vegetables, and bold spices. Topped with a creamy dollop and fresh herbs, it’s the ultimate comforting low-carb soup that’s perfect for meal prep, chilly evenings, or anyone following a high-protein lifestyle.

Why You’ll Love This Recipe

  • Very high in protein to keep you full for hours
  • Low carb and blood-sugar friendly
  • One-pot meal — easy cleanup
  • Freezer-friendly and reheats beautifully

Ingredients (Serves 6)

  • 2 lbs (900g) ground beef (80/20 or 85/15)
  • 1 medium onion, diced
  • 3–4 celery stalks, sliced
  • 3 medium carrots, sliced (or 2 for lower carbs)
  • 4 cloves garlic, minced
  • 1 (14.5 oz) can diced tomatoes (no sugar added)
  • 4 cups (950ml) beef broth
  • 2 tbsp tomato paste
  • 1–2 tbsp chili powder
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • ½ tsp oregano
  • Salt & black pepper to taste
  • ¼ tsp red pepper flakes or cayenne (optional, for heat)
  • For serving: sour cream or Greek yogurt, chopped fresh cilantro, green onions, shredded cheese

Instructions

  1. In a large pot or Dutch oven over medium-high heat, cook the ground beef until browned. Drain excess fat if needed, leaving a little for flavor.
  2. Add onion, celery, carrots, and garlic. Cook 5–7 minutes until vegetables start to soften.
  3. Stir in tomato paste, chili powder, cumin, paprika, oregano, salt, pepper, and red pepper flakes. Cook 1 minute until fragrant.
  4. Add diced tomatoes and beef broth. Bring to a boil, then reduce heat and simmer for 20–25 minutes until vegetables are tender and flavors meld.
  5. Taste and adjust seasoning. Ladle into bowls and top with a dollop of sour cream/Greek yogurt, fresh cilantro, green onions, and cheese if desired.

Prep Time: 10 minutes Cook Time: 30 minutes Total Time: 40 minutes

Nutrition (Per Serving)

  • Calories: ~380
  • Protein: 38g (very high)
  • Total Carbs: 12g
  • Net Carbs: 9g
  • Fat: 22g

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