High Protein Beef and Sweet Potato Soup
Beef and Sweet Potato Soup is an easy high-protein, one-pot fall dinner with 36 grams of protein per serving.
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Ingredients
- 1 tablespoon olive oil
- 1½ pounds lean ground beef
- 1 medium yellow onion diced
- 2 medium carrots peeled and sliced
- 2 stalks celery diced
- 3 cloves garlic minced
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 5 cups low-sodium beef broth
- 2 medium sweet potatoes peeled and cut into ½-inch cubes
- 1 can (14.5-ounce) no-salt-added diced tomatoes
- 1 can (15-ounce) cannellini beans drained and rinsed
- 2 tablespoon tomato paste
- 1 tablespoon Worcestershire sauce
- 2 cups chopped kale
- 1 tablespoon fresh lemon juice
- 2 tablespoon chopped fresh parsley
Instructions
- Heat olive oil in a large Dutch oven over medium heat.
- Add ground beef to the Dutch oven. Cook for 6 to 7 minutes, breaking the beef apart with a wooden spoon, until browned.
- Drain excess fat if needed.
- Add onion, carrots, and celery. Cook for 5 minutes, stirring occasionally.
- Add garlic, smoked paprika, thyme, oregano, salt, and black pepper. Cook for 30 seconds.
- Add beef broth, sweet potatoes, diced tomatoes, cannellini beans, tomato paste, and Worcestershire sauce. Stir well.
- Bring the soup to a boil. Reduce the heat to low. Cover the Dutch oven. Simmer for 20 to 25 minutes, or until the sweet potatoes are tender.
- Add kale. Simmer for 3 to 4 minutes, or until the kale wilts.
- Stir in lemon juice and parsley.
Notes
Tips and Tricks
Remove tough kale stems - Strip the leaves from thick stems before chopping so the kale stays tender. Check the largest sweet potato pieces - Test a larger cube with a fork to make sure the potatoes are soft throughout. Adjust thick leftovers - The beans and sweet potatoes absorb broth as the soup sits. Add a little extra broth before serving if needed.Storing and Reheating
Store in the refrigerator - Place cooled soup in an airtight container and refrigerate for up to 4 days. Freeze for later - Freeze in airtight containers for up to 3 months. Thaw overnight in the refrigerator. Reheat on the stovetop - Place a serving in a saucepan over medium-low heat. Add a splash of broth if needed and heat until hot. Reheat in the microwave - Place a serving in a microwave-safe bowl. Heat in 1-minute intervals, stirring between intervals, until hot.Nutrition
Calories: 381kcalCarbohydrates: 41gProtein: 36gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.4gCholesterol: 70mgSodium: 888mgPotassium: 1765mgFiber: 8gSugar: 8gVitamin A: 15297IUVitamin C: 23mgCalcium: 161mgIron: 7mg
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