PF
A bowl of herbal green soup served with bread and a side dip, offering a delicious meal.
Stovetop~35 minComplexity

Hamburger Soup

This Hamburger Soup delivers 52g protein and 687 calories per serving—a protein-forward option that scales across 6 servings. Quick stovetop prep makes batch cooking efficient for your weekly meal-prep window. Build this when you're chasing high daily protein targets without cooking multiple dishes.

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Ingredients

6 servings
  • Olive oil(30g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • 90/10 Ground Beef(907g)
  • Yellow Onion
  • Celery(1200g)
  • Tomato Paste(45g)
  • Garlic(180g)
  • 1 teaspoon kosher salt (plus additional to taste)
  • 1/2 teaspoon ground black pepper (plus additional to taste)
  • Oregano, Dried(5g)
  • Cayenne Pepper, Ground(1g)
  • Rotel, Diced Tomatoes & Green Chilies, Original
  • Potato, Yukon Gold
  • Bell Pepper
  • Worcestershire Sauce(15g)

    Lea & Perrins is the standard. A little goes a long way.

  • Low Sodium Beef Broth(960g)
  • Peas And Carrots, Frozen, Mixed(454g)
  • Cheddar Cheese(360g)
  • Green Onion (Scallion)

Instructions

  1. 1Heat the olive oil in a large pot over medium-high heat until shimmering but not smoking, about 1–2 minutes. Add the ground beef, onion, and celery. Cook, breaking the beef into small pieces with a spoon, until the beef is no longer pink and fully cooked through, about 7 minutes. Drain excess fat if needed.
  2. 2Stir in the tomato paste, garlic, oregano, and cayenne pepper. Cook over medium heat for 30 seconds, stirring constantly, until fragrant.
  3. 3Add the Rotel tomatoes, potato, bell pepper, and Worcestershire sauce. Pour in 3 cups of the beef broth and stir to combine. Bring to a rapid simmer over medium-high heat, then reduce heat to medium-low. Partially cover the pot and simmer for 15 minutes, until the potato begins to soften.
  4. 4Stir in the frozen peas and carrots. Continue simmering, partially covered, for 10–15 minutes more, until the potatoes are completely tender when pierced with a fork.
  5. 5If the soup is thicker than desired, add the remaining broth in small amounts until you reach your preferred consistency. Simmer for 5 additional minutes over low heat to allow flavors to meld.
  6. 6Divide the soup evenly into 6 airtight containers while hot. Cool to room temperature before sealing and refrigerating, or seal immediately and cool in the refrigerator.
  7. 7To serve, reheat in a microwave or on the stovetop over medium heat until warmed through. Top each portion with shredded sharp cheddar and chopped green onions.

Nutrition — Per Serving

687

calories

52g

protein

41g

fat

Carbohydrates
29g
Saturated fat
18.1g
Sodium
962 mg
Dietary fiber
7.1g

6 servings per batch · ~693g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Hamburger Soup have per serving?

Each serving contains 52g of protein and 687 calories, with 41g fat and 29g carbs. This is a high-protein, high-fat option with relatively lower carbohydrate content.

How long does Hamburger Soup take to prepare?

This recipe qualifies as quick prep and yields 6 servings from a single stovetop batch. You'll have enough prepared meals to cover multiple days of lunch or dinner service.

Is Hamburger Soup good for muscle gain?

At 52g protein and 687 calories per serving, this soup strongly supports muscle-gain phases where protein intake is the priority metric. The fat content (41g) helps maintain hormonal balance during high-protein training blocks.

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