This Cowboy Casserole Soup is amazing.
It takes all the flavors of your favorite cowboy casserole and turns it into a hearty soup.
While variations abound, the core remains consistent: ground meat, a medley of beans, and a robust vegetable lineup including onions, corn kernels, peppers, and sometimes green beans. All this simmers in a tomato-based broth, creating a perfect soup.
Why you should try Cowboy Casserole Soup?
This 3-Point Cowboy Casserole Soup captures the essence of the American frontier spirit while catering to modern health-conscious eaters. This versatile dish adapts easily to personal tastes, becoming a kitchen staple that nourishes and satisfies.
As a Weight Watchers-friendly option, it delivers the classic flavors without the high-point tater tots. The one-pot preparation in an Instant Pot simplifies cooking, letting you effortlessly create a hearty meal. Its freezer-friendly nature makes it ideal for meal prep, ensuring variety in your weekly menu.
Preparation time: 20 minutes
Cooking time: 1 hour 30 minutes (includes bean cooking time)
Servings: 6
Serving size: 1 1/2 cups (375 ml)
3 WW Points Per Serving. You can view the recipe on the WW App here. (WW login required.)
Ingredients:
- 1 teaspoon olive oil (5 ml)
- 3 cloves garlic, minced (9 g)
- 1 medium onion, sliced (1 cup, 150 g)
- 1 red bell pepper, diced (1 cup, 150 g)
- 1 red chili pepper, finely chopped (2 tablespoons, 30 g)
- 1 pound ground beef, 97% lean meat (350 g)
- 1 teaspoon dried oregano (1 g)
- 1 teaspoon ground cumin (2 g)
- 1 teaspoon paprika (2 g)
- 1/2 teaspoon salt (3 g)
- 1/2 cup dried black beans, soaked overnight (100 g)
- 1/2 cup dried red kidney beans, soaked overnight (100 g)
- ¼ cup green beans, trimmed and cut into 1-inch pieces (25 g)
- 1 cup corn kernels (150 g)
- 4 tablespoons tomato paste (30 g)
- 6 cups beef broth (1.4 liters)
Instructions:
I recently took the plunge and prepared this in my Instant Pot. The result? Vegetables that retained their integrity while achieving the perfect tenderness. For those without an Instant Pot, a crockpot or traditional stovetop method works just as well.
- Soak the dried black beans and red kidney beans overnight in separate bowls with plenty of water.
- The next day, drain and rinse the soaked beans. In a large pot, cover the beans with fresh water and bring to a boil. Reduce heat and simmer for about 45 minutes or until tender. Drain and set aside.
- Heat the Instant Pot on sauté mode. Add the teaspoon of olive oil and allow it to warm up for about 30 seconds.
- Add the minced garlic and sliced onions to the pot. Sauté for 3-4 minutes, stirring occasionally, until the onions begin to soften and become translucent.
- Add the diced red bell pepper and chopped red chili pepper. Continue to sauté for another 2-3 minutes, until the peppers start to soften.
- Push the sautéed vegetables to the sides of the pot, creating a clear space in the center.
- Add the ground beef to the center of the pot. Break it up with a wooden spoon and add the dried oregano, ground cumin, paprika, and salt. Cook the beef, stirring occasionally, until it’s browned and no longer pink, about 5-7 minutes.
- Once the beef is cooked, stir to combine it with the sautéed vegetables.
- Add the cooked black beans, red kidney beans, green beans, corn kernels, and tomato paste to the pot. Stir gently to combine all ingredients.
- Pour in the beef broth, making sure to scrape the bottom of the pot to release any browned bits.
- Stir everything together to ensure all ingredients are well combined.
- Cook: Close the Instant Pot lid and set the valve to a sealing position. Cancel the sauté mode and set the Instant Pot to manual high pressure for 10 minutes.
- Depressurize: Once the cooking cycle is complete, allow the pressure to naturally release for 10 minutes, then carefully perform a quick release for any remaining pressure.
- Open the lid and stir the soup gently to combine all ingredients evenly.
- Taste and adjust seasoning if necessary.
- Serve: Ladle the hot Cowboy Casserole Soup into bowls and serve immediately.
Variations and Substitutions
- Adjust the heartiness by adding or omitting potatoes. Note: Potatoes pair best with pinto beans; black beans can create an unappetizing color combination.
- For a lighter version, swap beef for ground turkey and use chicken broth.
- While pork adds flavor, consider the additional points it brings to your meal.
- Top with tortilla chips for a satisfying crunch.
- Finish with a squeeze of lime, fresh cilantro, or pico de gallo for a flavor boost.
Tips and Tricks for Perfect Cowboy Casserole Soup
- Time-Saving Option: Use canned beans with their liquid for quicker cooking.
- Enhance Flavor: Sauté vegetables before adding other ingredients for a subtle smoky note.
- Batch Cooking: Prepare a large batch and portion for future meals.
- Customize Heat: Adjust spice levels with different chilies or hot sauces.
- Texture Control: Cook pasta separately and add to individual bowls to prevent overcooking.
Cowboy Casserole Soup
A hearty and nutritious soup loaded with meat, beans, and vegetables.
Ingredients
- 1 teaspoon olive oil, 5 ml
- 3 cloves garlic, minced (9 g)
- 1 medium onion, sliced (1 cup, 150 g)
- 1 red bell pepper, diced (1 cup, 150 g)
- 1 red chili pepper, finely chopped (2 tablespoons, 30 g)
- 1 pound ground beef, 97% lean meat (350 g)
- 1 teaspoon dried oregano, 1 g
- 1 teaspoon ground cumin, 2 g
- 1 teaspoon paprika, 2 g
- 1/2 teaspoon salt, 3 g
- 1/2 cup dried black beans, soaked overnight (100 g)
- 1/2 cup dried red kidney beans, soaked overnight (100 g)
- ¼ cup green beans, trimmed and cut into 1-inch pieces (25 g)
- 1 cup corn kernels, 150 g
- 4 tablespoons tomato paste, 30 g
- 6 cups beef broth, 1.4 liters
Instructions
- Soak the dried black beans and red kidney beans overnight in separate bowls with plenty of water.
- The next day, drain and rinse the soaked beans. In a large pot, cover the beans with fresh water and bring to a boil. Reduce heat and simmer for about 45 minutes or until tender. Drain and set aside.
- Heat the Instant Pot on sauté mode. Add the teaspoon of olive oil and allow it to warm up for about 30 seconds.
- Add the minced garlic and sliced onions to the pot. Sauté for 3-4 minutes, stirring occasionally, until the onions begin to soften and become translucent.
- Add the diced red bell pepper and chopped red chili pepper. Continue to sauté for another 2-3 minutes, until the peppers start to soften.
- Push the sautéed vegetables to the sides of the pot, creating a clear space in the center.
- Add the ground beef to the center of the pot. Break it up with a wooden spoon and add the dried oregano, ground cumin, paprika, and salt. Cook the beef, stirring occasionally, until it’s browned and no longer pink, about 5-7 minutes.
- Once the beef is cooked, stir to combine it with the sautéed vegetables.
- Add the cooked black beans, red kidney beans, green beans, corn kernels, and tomato paste to the pot. Stir gently to combine all ingredients.
- Pour in the beef broth, making sure to scrape the bottom of the pot to release any browned bits.
- Stir everything together to ensure all ingredients are well combined.
- Cook: Close the Instant Pot lid and set the valve to sealing position. Cancel the sauté mode and set the Instant Pot to manual high pressure for 10 minutes.
- Depressurize: Once the cooking cycle is complete, allow the pressure to naturally release for 10 minutes, then carefully perform a quick release for any remaining pressure.
- Open the lid and stir the soup gently to combine all ingredients evenly.
- Taste and adjust seasoning if necessary.
- Serve: Ladle the hot Cowboy Casserole Soup into bowls and serve immediately.
Notes
3 WW points per serving.
Nutrition
Serving: 447gCalories: 272kcalCarbohydrates: 37gProtein: 25gFat: 3.5gSaturated Fat: 1.1gCholesterol: 35mgSodium: 512mgPotassium: 1006mgFiber: 8gSugar: 6.5gCalcium: 62mgIron: 4.1mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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