This one was inspired by all the non-meat-loving-women out there. You are not necessarily "vegetarian," but you could claim it based off of the fact you just do not like to eat meat. Like my mother! This is not a vegetarian soup because I use beef bone broth in it and is the key source of protein in this soup. Beans are also packed full of protein and fiber. If you are one of those I-could-be-a-vegetarian-but-I -still-eat-animal-stuff-people, then this soup is for you. You can also add 1 pound of ground meat to this if you are not opposed to eating animal meat :)
5 minutes - no meat
10 minutes - cooking meat before adding to crock pot
- 1 yellow onion chopped (or 1 cup frozen chopped)
- 1 pound ground turkey or sirloin (optional)
- 1 can dark red kidney beans, rinsed and drained
- 1 can black beans, rinsed and drained
- 1 can diced tomatoes
- 1 can crushed tomatoes
- 2 cups beef bone broth (or stock, but protein and nutritional benefits will change)
- 2 tbsp hot sauce (optional)
- 1 tbsp smoked paprika
- 1/2 tbsp garlic powder
- 1/2 tbsp onion powder
- 1 tbsp ground cumin
- 1 tbsp chili powder
- 1 tbsp dry ranch mix
- 1-2 tsp kosher salt, depending on how salty your ranch mix used is.
Using My Fitness Pal calculations, without meat.
- If adding meat to this, first brown you meat in a separate pan. Drain juices and then add to the crock pot.
- Combine everything in the crock pot, stir.
- Cook on high for 2 hours.
- Serve with a scoop of non fat plain greek yogurt and add a little more protein to the bowl.
If you used 1 pound of lean ground turkey meat:
- Calories 229
- Fat 2.9 g
- Carbs 38.3 g (26.5 net)
- Fiber 12.8 g
- Sugar 8 g
- Protein 14.4 g
- With added 1.5 oz of greek yogurt, 4.5 g protein. Total: 19 grams of protein
- Cals 371
- fat 9.6 g
- Carbs 26.5 net
- Protein 32 g