Healthy High Protein Soup for the GLP-1 Diet

15 Bean Soup

• 1 pound 15 bean soup mix*
• 1 pound 95% lean hamburger
• 1 tablespoon extra virgin olive oil
• 1 large yellow onion diced
• 3 cloves garlic minced (about 1 tablespoon)
• 5 medium carrots peeled and diced
• 3 ribs celery diced
• 6 cups low-sodium chicken broth
• 1 bay leaf
• 1 can of fire-roasted diced tomatoes in their juices (15-ounces) OR I used regular diced tomatoes
• 2 teaspoons smoked paprika OR I used regular paprika
• 1 teaspoon ground chili powder
• 1 teaspoon ground cumin
• ½ teaspoon dried thyme leaves
• ¼ teaspoon ground black pepper
• 1 tablespoon red wine vinegar
• Kosher salt to taste
• Parmesan cheese for serving
• Chopped fresh parsley for serving

Caveat: I over-boiled my soup and added a ton of water, and, at a chef’s advice, added beef bouillon cubes to improve the flavor. You probably won’t need it if your seasoning is successful, but just know it could help. Others who have made this soup have not had this problem.

Instructions

• Before you plan to make the soup: place the beans in a large bowl. Pick them over to remove any debris. Cover with cool water by at least 1 inch. Let soak overnight at room temperature or in the refrigerator.

• When you are ready to cook the soup: drain the beans into a colander and rinse them well. Set aside.
• Set heat to medium. Add the onion and cook until it begins to soften, about 3 minutes. Add hamburger to brown. Add the garlic, carrots, and celery. Stir and cook until the carrots just begin to soften, about 5 minutes.                                                                                                                                                                          
• Add the beans, bay leaf, and broth.

• Increase the heat and bring the soup to a boil. Once it is boiling, reduce heat to medium-low. Place a lid on the pot, leaving it slightly ajar. Let the soup simmer, stirring it occasionally, until the beans are tender and beginning to break down, about 75 minutes.                                                                                                                                                                
• Stir in the tomatoes, paprika, chili powder, cumin, thyme, and black pepper. Simmer the soup, uncovered, for an additional 20 minutes to allow the flavors to marry. If the soup becomes thicker than you would like, add water to reach your desired consistency. Remove the bay leaf. Stir in the vinegar.                                                                                                                                                              
• Taste the soup and add additional salt and pepper as desired. The amount of salt you need will vary based upon your broth. I added an additional 1/2 teaspoon salt and a pinch of black pepper. Serve hot, sprinkled with Parmesan and parsley.