Go Back
–+ servings
Thick and hearty Cowboy Casserole Soup in a bowl with a tortilla chip garnish and cilantro onthe side.
Print Recipe
No ratings yet

Cowboy Casserole Soup

A hearty and nutritious soup loaded with meat, beans, and vegetables.
Prep Time20 minutes
Cook Time1 hour 20 minutes
Total Time1 hour 40 minutes
Course: Soup
Cuisine: American
Keyword: Cowboy Casserole Soup
Servings: 6

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: 447g | Calories: 272kcal | Carbohydrates: 37g | Protein: 25g | Fat: 3.5g | Saturated Fat: 1.1g | Cholesterol: 35mg | Sodium: 512mg | Potassium: 1006mg | Fiber: 8g | Sugar: 6.5g | Calcium: 62mg | Iron: 4.1mg