Ingredients
Scale
- 1.5 lbs extra lean ground beef (93% or higher) or ground turkey
- 1 medium onion, finely diced
- 2 cloves garlic, minced
- 1 can (15 oz) black beans, rinsed and drained
- 1 can (15 oz) kidney beans, rinsed and drained
- 1 can (15 oz) corn kernels, drained
- 1 can (10 oz) diced tomatoes with green chilies (like Ro-Tel)
- 1 can (15 oz) tomato sauce
- 2 cups low-sodium beef broth
- 1 packet (1 oz) low-sodium taco seasoning
- 1 packet (1 oz) dry ranch dressing mix
- Toppings: Plain non-fat Greek yogurt (for extra protein), shredded cheddar, avocado, or cilantro
Instructions
- Place a large skillet over medium-high heat. Add the lean ground beef and diced onions. Cook until the beef is browned and the onions are translucent. Drain any excess fat to keep the calorie count low. Stir in the minced garlic during the last minute of cooking to release its fragrance without burning it.
- Transfer the cooked meat and onion mixture into your slow cooker. Add the black beans, kidney beans, corn, diced tomatoes, tomato sauce, and beef broth. Sprinkle the taco seasoning and the ranch dressing mix over the top. Stir everything together until the spices are evenly distributed throughout the liquid.
- Cover the slow cooker with its lid. Set the temperature to “Low” for 6 to 8 hours or “High” for 3 to 4 hours. Cooking on low is recommended for the best flavor development, as it allows the beans to soften perfectly and the spices to permeate the meat.
- Once the cooking time is complete, stir the soup one last time. Ladle the hot soup into bowls. To reach the 30g protein goal, top each serving with a generous dollop of plain non-fat Greek yogurt (a great high-protein alternative to sour cream) and a sprinkle of shredded cheese. Garnish with fresh cilantro or lime wedges for a burst of brightness.
- Cook Time: 6 hours 15 minutes