High-Protein Spicy Beef Vegetable Soup
Spicy Beef Vegetable Soup
A hearty tomato-chili broth with browned ground beef, sweet carrots, and a cool dollop of cream
This is weeknight chili energy in a soup bowl. Lean ground beef gets browned hard, then simmered with onion, celery, carrot, and peppers in a smoky tomato broth. A spoon of sour cream (or melted cheese) cools the heat and makes every bite rich.
It is filling enough to be dinner on its own, low enough in carbs for keto days, and better the next day. About 40 minutes, one pot, leftover-friendly.
Why you’ll love this soup
- 38g protein per bowl – a real meal, not a starter
- Only 9g net carbs – keto and low-carb friendly
- One pot, about 40 minutes start to table
- Smoky chili heat you can turn up or down
- Reheats well for meal prep lunches
- Easy to bulk with extra veg or cauliflower rice
Health notes
- High protein: Ground beef plus broth keeps you full for hours.
- Low carb veg: Celery, peppers, and a measured amount of carrot.
- Tomato base: Lycopene and body without a flour thickener.
- Spice: Chili and paprika add flavor so you do not need sugar or starch.
Key element – brown the beef hard
Do not steam the meat. Get a real sear so browned bits stick to the pot. Those bits dissolve into the broth and give the soup its steakhouse depth. Drain extra fat if you want a cleaner bowl, but leave a spoonful for flavor.
Mary The High Protein Recipes
High-Protein Spicy Beef Vegetable Soup
- Prep15 min
- Cook25 min
- Total40 min
- Servings6 servings
- Calories380 kcal
Ingredients
Instructions
- Brown the beef. Heat a large pot over medium-high. Add the beef and cook, breaking it up, until deeply browned, 6 to 8 minutes. Spoon off extra fat if needed, leaving about 1 Tbsp in the pot.
- Soften the vegetables. Add onion, celery, carrot, and bell pepper. Cook 4 to 5 minutes until the onion is translucent. Stir in garlic and jalapeno for 30 seconds.
- Bloom the spices. Stir in tomato paste, chili powder, paprika, cumin, and oregano. Cook 1 minute until the paste darkens and smells toasty.
- Simmer. Add diced tomatoes and beef broth. Bring to a boil, then lower to a steady simmer. Cook 15 to 18 minutes until the carrots are tender and the broth tastes rounded. Season with salt and pepper.
- Finish and serve. Ladle into bowls. Add a spoon of sour cream, herbs, and cheese if you like. Serve hot. The soup thickens a little as it sits.
Notes & Tips
- Dice carrots small so they cook in the 15-minute simmer.
- If the broth tastes flat, add a pinch of salt and a squeeze of lime – not more chili first.
- For a thicker bowl, simmer uncovered the last 5 minutes.
- Brown in batches if your pot is crowded so the meat sears, not steams.
- Make it a day ahead – spice and beef flavor get better overnight.
Variations & serving ideas
- Milder: Skip jalapeno and cayenne; use sweet paprika only.
- Hotter: Add a chipotle in adobo or extra cayenne.
- Turkey: Ground turkey works; add 1 extra Tbsp oil when browning.
- Extra veg: Fold in zucchini or spinach in the last 5 minutes.
- Cheesy skillet soup: Stir 1/2 cup shredded cheddar into the pot off heat so it melts into the broth.
- Taco bowl: Top with avocado, extra cilantro, and a few crushed pork rinds instead of chips.
- Cabbage beef: Add 2 cups shredded cabbage with the broth for more bulk and almost no extra carbs.
- Slow cooker: Brown the beef and veg first, then cook on low 4 hours. Finish with sour cream at the table.
Storage
- Refrigerator: Up to 4 days (Covered; reheat gently)
- Freezer: Up to 3 months (Freeze without the sour cream topping)
- Meal prep boxes: Up to 4 days (Add cream and herbs when you eat)
Nutrition Facts
Per serving · makes 6 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 380 kcal |
| Total fat | 18 g |
| Sodium | 780 mg |
| Total carbohydrate | 12 g |
| Fibre | 3 g |
| Protein | 38 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this soup keto-friendly?
Yes. About 9g net carbs per serving if you keep the carrot modest and skip starchy sides. Skip extra tomatoes if you need it even lower.
How spicy is it?
Medium as written. Leave out the jalapeno and cayenne for family-mild. Add chipotle or extra flakes if you want it hotter.
Can I use stew beef instead of ground beef?
Yes, but it needs a longer simmer (60 to 90 minutes) until the cubes are tender. Ground beef is the 40-minute version.
How do I keep it from getting greasy?
Use 90/10 or leaner beef and spoon off fat after browning. A leaner grind still tastes rich because of the browned bits and tomato paste.
What can I serve with it?
A green salad, cauliflower rice, or extra sour cream and cheese. Skip bread if you want to stay low carb.
Can I make it ahead?
Yes. Cool, refrigerate, and reheat the next day. The spice mellows and the broth tastes deeper. Add fresh herbs and cream when serving.
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