Healthy Beef and Bean Soup

Beef and bean soup is a hearty meal that combines the power of plant-based protein from beans with the richness of animal protein. This nutritious soup is perfect for a satisfying, filling meal. Even without the meat, the beans make this soup substantial, and the vegetables and herbs add an aromatic depth. But why stop there? Our recipe includes everything you need to satisfy a hungry appetite. You can use any type of dry beans for this recipe—red, white, or pinto—whatever you have on hand. Just remember to soak the beans a day in advance.

Recipe Details:

• Difficulty: Medium
• Calories: 314.26 kcal/serving
• Servings: 8
• Prep & Cook Time: 1 hour 50 minutes (plus 8 hours soaking time)

Macronutrients (Per Serving):

• Protein: 21.70g
• Fat: 15.10g
• Carbohydrates: 22.80g

Ingredients for 8 servings:

• 1.3 lbs (600g) beef
• 7 oz (200g) dry beans
• 10.5 oz (300g) potatoes
• 14 oz (400g) canned diced tomatoes
• 5.6 oz (160g) onion
• 4.2 oz (120g) carrot
• 4 garlic cloves
• 2 tbsp refined vegetable oil
• 1 tsp sweet paprika
• 1 bay leaf
• 8 whole black peppercorns
• 1 tsp dried thyme
• 1 tsp dried oregano
• Salt, to taste

For serving:

• Sour cream (18%)
• Fresh parsley

Step-by-Step Instructions:

Soak the Beans:

1. The night before, soak the beans in cold water. In the morning, drain and rinse the beans.
2. Place the beans in a pot, cover with fresh water, bring to a boil, add a pinch of salt, and simmer for 1 to 1.5 hours, until the beans are tender but still intact.

Prepare the Beef Broth:

1. While the beans are cooking, cut the beef into chunks and place in a pot with 3 quarts (3 liters) of water.
2. Bring to a boil over medium heat, skimming off any foam. Add salt and reduce to a simmer.
3. Peel one onion and add it whole to the broth, along with the black peppercorns.
4. Simmer the broth for 1 hour or more, until the meat is tender.

Prepare the Vegetables:

1. Peel and finely chop the second onion.
2. Grate the carrot.
3. Peel and dice the potatoes into small cubes.

Cook the Potatoes:

1. Remove the cooked beef from the broth and set aside. Discard the boiled onion.
2. Add the diced potatoes to the simmering broth and cook for 10 minutes.

Make the Sauté:

1. Heat the vegetable oil in a skillet.
2. Add the chopped onion and sauté for 3–4 minutes, until translucent and golden.
3. Add the grated carrot and cook for another 4 minutes.
4. Stir in the paprika, then add the diced tomatoes and simmer for 4–5 minutes.

Assemble the Soup:

1. Drain the cooked beans and add them to the pot with the potatoes.
2. Add the sautéed vegetable mixture from the skillet to the pot as well.
3. Shred the beef into small pieces and return it to the pot.

Final Seasoning and Herbs:

1. Add the bay leaf, dried thyme, and oregano to the soup. Bring everything to a boil.
2. Press the garlic cloves through a garlic press directly into the soup. Stir, then taste and adjust the seasoning with salt as needed.
3. Let the soup simmer for an additional 5 minutes. Turn off the heat and allow the soup to rest for 10–15 minutes.

Serve:

1. Ladle the soup into bowls, top with a dollop of sour cream, and garnish with fresh parsley.
2. Serve hot.

Chef’s Note:

If you’re short on time, you can substitute canned beans for dried beans. Simply drain and rinse the beans before adding them to the soup in the final stages of cooking.

Tip:

Instead of canned diced tomatoes, you can use tomato paste or even tomato juice. Tomato paste will give the soup a thicker consistency, while tomato juice will create a lighter version.

Enjoy this nutritious and hearty beef and bean soup, perfect for a satisfying meal any time of the year!