The Ultimate Hearty Cowboy Casserole Soup: An Easy & Healthy Instant Pot Recipe
Prepare to be amazed by this **Cowboy Casserole Soup**, a truly spectacular dish that takes all the comforting, robust flavors of your favorite cowboy casserole and transforms them into a rich, hearty, and satisfying soup. It’s the perfect meal for a chilly evening or whenever you crave a bowl of pure comfort food.
While regional variations of cowboy casserole exist, the essence of this dish remains consistent: a foundation of savory ground meat, a delightful medley of hearty beans, and a vibrant lineup of vegetables including aromatic onions, sweet corn kernels, colorful bell peppers, and often crisp green beans. All these wholesome ingredients simmer together in a rich, flavorful tomato-based broth, culminating in a soup that’s both deeply nourishing and incredibly delicious. This recipe brings that classic, rustic charm right into your kitchen with modern ease.
Why You’ll Love This Cowboy Casserole Soup
This 3-Point Cowboy Casserole Soup masterfully captures the rugged essence of the American frontier spirit, offering a taste of comforting tradition while perfectly catering to today’s health-conscious eaters. It’s more than just a meal; it’s an experience that nourishes the body and satisfies the soul, making it an instant classic in any household.
Its exceptional **versatility** is one of its greatest assets, allowing for easy adaptations to suit personal tastes and dietary needs. This adaptability ensures it can become a cherished kitchen staple, providing a wholesome and satisfying option time and again. Furthermore, for those managing their intake, this recipe stands out as a fantastic Weight Watchers-friendly option. It delivers all the beloved, classic flavors you’d expect from a hearty casserole, but ingeniously skips the high-point tater tots, making it a guilt-free indulgence.
The **one-pot preparation** in an Instant Pot significantly simplifies cooking, transforming what might typically be a multi-step process into an effortless endeavor. This means you can create a truly hearty and flavorful meal with minimal cleanup, freeing up your valuable time. Beyond its ease of preparation, this soup’s **freezer-friendly nature** makes it an absolute dream for meal prepping. You can easily prepare a large batch, portion it out, and freeze it, ensuring a diverse and delicious array of options for your weekly menu. Imagine having a wholesome, homemade meal ready to go on busy weeknights, simply by reheating!
In addition to being delicious and convenient, this soup is packed with nutritional benefits. Lean ground beef provides essential protein, while the variety of beans offers fiber and plant-based protein, contributing to satiety and digestive health. The abundance of fresh vegetables ensures a good dose of vitamins, minerals, and antioxidants, making every spoonful a step towards a healthier lifestyle. It’s a dish that truly offers the best of both worlds: incredible flavor and impressive nutritional value.
- Preparation time: 20 minutes
- Cooking time: 1 hour 30 minutes (includes bean cooking time, significantly reduced if using canned beans)
- Servings: 6 generous servings
- Serving size: 1 1/2 cups (375 ml)
- 3 WW Points Per Serving. You can view the full recipe details and points on the WW Apphere (WW login required).
Ingredients for a Deliciously Hearty Bowl
Crafting this savory Cowboy Casserole Soup requires a selection of fresh and pantry staples that come together to create a symphony of flavors and textures. Each ingredient plays a vital role in building the soup’s robust character, from the lean protein to the vibrant vegetables and earthy spices.
- 1 teaspoon olive oil (5 ml) – For sautéing aromatics and building the flavor base.
- 3 cloves garlic, minced (9 g) – Adds pungent, sweet depth to the soup.
- 1 medium onion, sliced (1 cup, 150 g) – Forms the aromatic backbone of the dish, sweetening as it cooks.
- 1 red bell pepper, diced (1 cup, 150 g) – Provides sweetness, color, and a slight crunch.
- 1 red chili pepper, finely chopped (2 tablespoons, 30 g) – Adds a gentle warmth and subtle kick; adjust to your spice preference.
- 1 pound ground beef, 97% lean meat (350 g) – The lean protein source that makes this soup truly hearty and satisfying.
- 1 teaspoon dried oregano (1 g) – An earthy herb that complements the beef and tomato.
- 1 teaspoon ground cumin (2 g) – Lends a warm, earthy, and slightly smoky flavor characteristic of Tex-Mex cuisine.
- 1 teaspoon paprika (2 g) – Adds mild pepper flavor and a beautiful reddish hue.
- 1/2 teaspoon salt (3 g) – Essential for seasoning and bringing out all the flavors.
- 1/2 cup dried black beans, soaked overnight (100 g) – Provides rich texture and fiber; soaking is crucial for tenderness.
- 1/2 cup dried red kidney beans, soaked overnight (100 g) – Adds another layer of creaminess and nutritional value.
- ¼ cup green beans, trimmed and cut into 1-inch pieces (25 g) – For fresh green color and a tender-crisp texture.
- 1 cup corn kernels (150 g) – Adds natural sweetness and a pop of texture.
- 4 tablespoons tomato paste (30 g) – Deepens the tomato flavor and thickens the broth.
- 6 cups beef broth (1.4 liters) – The liquid base that brings all the ingredients together into a cohesive soup.
Step-by-Step Instructions to Make Cowboy Casserole Soup
Making this incredible soup is surprisingly straightforward, especially when using an Instant Pot. I recently experienced the magic firsthand, and the result was perfectly tender vegetables that still retained their fresh integrity, all while marrying beautifully with the other ingredients. Don’t worry if you don’t own an Instant Pot; this recipe is equally delicious prepared in a slow cooker or using traditional stovetop methods, with minor adjustments to cooking times.
- Prepare the Beans: Begin by soaking the dried black beans and red kidney beans overnight. Place each type of bean in a separate bowl and cover with plenty of water. This step is crucial for rehydrating the beans, reducing cooking time, and improving digestibility.
- Cook the Soaked Beans: The next day, drain and thoroughly rinse the soaked beans. Transfer them to a large pot, cover with fresh water, and bring to a rolling boil. Once boiling, reduce the heat to a gentle simmer and cook for approximately 45 minutes, or until the beans are tender but still hold their shape. Drain them again and set aside. (Alternatively, for a quicker option, use two 15-ounce cans of rinsed and drained beans.)
- Initiate Sauté Mode: Turn on your Instant Pot and select the “Sauté” function. Add the teaspoon of olive oil to the pot and allow it to heat up for about 30 seconds until it shimmers.
- Sauté Aromatics: Add the minced garlic and sliced onions to the heated pot. Sauté for 3-4 minutes, stirring occasionally, until the onions soften and become translucent. This step builds the aromatic foundation of your soup.
- Add Peppers: Introduce the diced red bell pepper and finely chopped red chili pepper to the pot. Continue to sauté for another 2-3 minutes, stirring, until the peppers begin to soften slightly.
- Create Space for Beef: Gently push the sautéed vegetables to the sides of the pot, creating a clear space in the center for the ground beef.
- Brown the Beef and Season: Add the ground beef to the center. Using a wooden spoon, break up the beef and sprinkle in the dried oregano, ground cumin, paprika, and salt. Cook the beef, stirring occasionally, until it’s fully browned and no longer pink. This usually takes about 5-7 minutes. Drain any excess fat if desired.
- Combine Ingredients: Once the beef is cooked, stir it well to combine with the sautéed vegetables. This ensures all flavors meld together.
- Incorporate Beans and Veggies: Add the pre-cooked black beans, red kidney beans, fresh green beans, corn kernels, and tomato paste to the pot. Stir everything gently to ensure all ingredients are evenly distributed and coated.
- Add Broth: Carefully pour in the beef broth. Make sure to scrape the bottom of the pot with your spoon to release any browned bits (fond), which are packed with flavor and help prevent a “BURN” notice in the Instant Pot.
- Final Stir: Give everything one last gentle stir to ensure all ingredients are well combined and submerged in the broth.
- Pressure Cook: Secure the Instant Pot lid and rotate the valve to the “Sealing” position. Cancel the “Sauté” mode and set the Instant Pot to “Manual” or “Pressure Cook” on high pressure for 10 minutes.
- Depressurize Safely: Once the cooking cycle is complete, allow the pressure to naturally release for 10 minutes. After 10 minutes, carefully perform a quick release for any remaining pressure by turning the valve to “Venting.” Be mindful of the hot steam.
- Open and Stir: Once the float valve has dropped, open the lid. Stir the soup gently to thoroughly combine all the rich ingredients.
- Adjust Seasoning: Taste the soup and adjust the seasoning if necessary. You might want to add a pinch more salt, pepper, or a dash of your favorite hot sauce for an extra kick.
- Serve Immediately: Ladle the hot Cowboy Casserole Soup into bowls and serve piping hot. Enjoy this flavorful and comforting meal!
Creative Variations & Smart Substitutions
One of the beauties of this Cowboy Casserole Soup is its flexibility. Feel free to customize it to your liking, experimenting with different ingredients to create your unique version while maintaining its hearty spirit.
- Add Potatoes: Adjust the heartiness and texture by including diced potatoes. They absorb the soup’s flavors beautifully. A friendly tip: Potatoes typically pair best with pinto beans for a visually appealing dish; black beans can sometimes create an unappetizing color combination when combined with potatoes.
- Lighter Protein Options: For a leaner or lighter version, consider swapping the ground beef for ground turkey or ground chicken. Ensure you also use chicken broth instead of beef broth to complement the flavor profile.
- Pork for Richness: While ground pork can add a rich, savory depth of flavor, be mindful of the additional points or fat content it might introduce to your meal, especially if you’re tracking macros.
- Spice it Up: Increase the heat by adding an extra chili pepper, a pinch of cayenne pepper, or a dash of your favorite hot sauce like Cholula or Tabasco.
- Cheese Please: A sprinkle of shredded cheddar or Monterey Jack cheese stirred in at the end or as a topping can add a creamy, melty finish.
- Vegetable Medley: Don’t limit yourself to the suggested vegetables. Feel free to add diced carrots, celery, zucchini, or even a can of diced tomatoes (drained) for extra depth and nutrition.
- Bean Varieties: If you don’t have black or kidney beans, pinto beans or cannellini beans work wonderfully as substitutes.
Expert Tips for the Perfect Cowboy Casserole Soup
Achieving the perfect bowl of Cowboy Casserole Soup is easy with a few simple tips and tricks. These suggestions will help you maximize flavor, save time, and ensure a consistently delicious outcome every time you prepare this meal.
- Time-Saving Bean Option: If you’re short on time, don’t hesitate to use canned beans. Simply drain and rinse two 15-ounce cans of black beans and two 15-ounce cans of red kidney beans. This eliminates the overnight soaking and simmering steps, significantly reducing your overall preparation time.
- Enhance Flavor with Sautéing: Always take the time to properly sauté your vegetables (garlic, onions, peppers) before adding other ingredients. This process caramelizes their natural sugars, intensifying their flavors and creating a subtle smoky note that forms a rich foundation for the soup.
- Efficient Batch Cooking: This soup is an excellent candidate for batch cooking. Prepare a large batch, let it cool completely, and then portion it into individual servings or family-sized containers. It reheats beautifully, making it ideal for busy weeknight dinners or healthy lunches throughout the week.
- Customize Heat Levels: The red chili pepper provides a mild warmth. If you prefer more spice, increase the amount of chili, use a hotter variety (like jalapeño or serrano), or add a dash of your favorite hot sauce to individual bowls. For less heat, omit the chili pepper entirely.
- Manage Texture with Pasta: If you enjoy pasta in your soup, cook it separately (such as elbow macaroni or small shells) and add it directly to individual bowls just before serving. This prevents the pasta from becoming mushy or absorbing too much liquid if stored with the soup.
- Don’t Skimp on Broth: Use good quality beef broth for the best flavor. If you only have vegetable broth on hand, it can work, but beef broth truly enhances the “cowboy” essence of the soup.
- Garnish for Freshness: Fresh garnishes elevate the dish. A sprinkle of fresh cilantro, a dollop of sour cream or Greek yogurt, or even some diced avocado can add brightness and a creamy contrast.
Serving Suggestions for Cowboy Casserole Soup
This hearty soup is a complete meal on its own, but a few additions can elevate your dining experience and add extra texture and flavor.
- Crunchy Toppings: Top with crushed tortilla chips for a satisfying crunch that complements the texture of the soup. Other great options include crispy fried onions or croutons.
- Fresh Herbs: Finish with a generous sprinkle of fresh cilantro or chopped green onions for a burst of freshness and color.
- Citrus Brightness: A squeeze of fresh lime juice just before serving can brighten all the flavors and add a zesty tang.
- Tangy Accompaniments: A spoonful of pico de gallo, a dollop of sour cream, or plain Greek yogurt can provide a cool, creamy contrast to the warm, spicy notes of the soup.
- Alongside Bread: Serve with warm cornbread, crusty bread, or a simple side salad for a well-rounded meal.
Storage and Reheating
This Cowboy Casserole Soup is perfect for meal prep and stores wonderfully, making it ideal for enjoying throughout the week or freezing for later.
- Refrigeration: Allow the soup to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 3-4 days.
- Freezing: For longer storage, portion the cooled soup into freezer-safe containers or heavy-duty freezer bags. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Reheating: Gently reheat the soup on the stovetop over medium-low heat, stirring occasionally, until it’s warmed through. You can also reheat individual servings in the microwave. If the soup is too thick after storage, add a splash of beef broth or water to reach your desired consistency.
Cowboy Casserole Soup
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
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Soak the dried black beans and red kidney beans overnight in separate bowls with plenty of water.
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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.
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Heat the Instant Pot on sauté mode. Add the teaspoon of olive oil and allow it to warm up for about 30 seconds.
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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.
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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.
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Push the sautéed vegetables to the sides of the pot, creating a clear space in the center.
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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.
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Once the beef is cooked, stir to combine it with the sautéed vegetables.
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Add the cooked black beans, red kidney beans, green beans, corn kernels, and tomato paste to the pot. Stir gently to combine all ingredients.
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Pour in the beef broth, making sure to scrape the bottom of the pot to release any browned bits.
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Stir everything together to ensure all ingredients are well combined.
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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.
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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.
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Open the lid and stir the soup gently to combine all ingredients evenly.
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Taste and adjust seasoning if necessary.
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Serve: Ladle the hot Cowboy Casserole Soup into bowls and serve immediately.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.