I’m excited to take you on a culinary journey with a Latino-inspired twist on a classic—Cowboy Soup. There’s nothing like a warm and delicious bowl of soup to warm your heart and soul during the cold winter months.
Soup is an underappreciated meal option that deserves more credit! Simply put this Cowboy Soup recipe in the slow cooker before you go to work for a warm, nutritious no-stress meal when you get home. I love encouraging my clients to make soup because you can make it in bulk for the days ahead or freeze portions for an easy meal when your fridge is empty during a busy week.
February is American Heart Month and I’ve teamed up with National Cattlemen’s Beef Association, a contractor of the Beef Checkoff to bring you this delicious, nutrient-dense Cowboy Soup recipe. Read on for key beef nutrition tips to help you make the best choices for your heart health.
Why Focusing on Heart Health is So Important
During Heart Health Month, it’s crucial to raise awareness about cardiovascular well-being and adopt heart-healthy practices. Every 33 seconds, one person dies in the United States from cardiovascular disease (CDC, 2023). That number is alarming. But we can do something to change that.
While you’ve likely heard that a colorful diet with fruits, vegetables, legumes, nuts, seeds, and whole grains is important, lean proteins have a key place at the table too. Many people have a common misconception that all beef is bad for heart health. This is a myth.
Lean cuts of meat, which are at least 90% lean, promote heart health. They provide ample protein without excess saturated fat. So, I’m here to help educate and inspire you with a recipe that brings out the Latino in me!
What Is Cowboy Soup?
Cowboy Soup is a hearty and flavorful dish that typically includes a combination of lean meat, beans, and vegetables as the stars of the show. It often reflects a rustic, Western-inspired cuisine and is known for its flavors and nutrient density.
For this Latino version of Cowboy Soup, I’ve included lean Sirloin Steak, pinto beans, potatoes, and diced tomatoes as the base. The herbs and spices provide the extra Latino flair. The soup is slow cooked to allow the flavors to meld together, resulting in a delicious and filling meal. It’s a comforting and nourishing option, perfect for colder months or when you’re craving a wholesome, homemade meal.
Is Beef Heart-Healthy?
It’s fun fact time! Did you know that about half of beef’s fat content is monounsaturated fat? That’s the same heart-healthy fat found in olive oil and avocados (U.S. Department of Agriculture, 2019). And there are more than 36 cuts of beef found at retail that meet lean qualifications.
Lean beef can be enjoyed as part of a healthy diet – even more than you’d think. The key is to select lean cuts of beef, such as Sirloin Steak, Strip Steak, and Flank Steak. To help you make lean selections, look for the words ‘loin’ or ‘round’ in the cut. For example, Sirloin is a lean cut, and the cut we are going to cook with today!
How to Make this Cowboy Soup Recipe
To start, heat a medium pan over medium-high heat. Sauté the onions and garlic until they caramelize. At the same time in a separate pan, brown the cubed Sirloin Steak without fully cooking it. This is a trick I learned from Julia Child that enhances the flavor and texture.
Once the onions, garlic, and Sirloin are ready, add them to the slow cooker. Then add the pinto beans, tomatoes, potatoes, celery, and the cremini mushrooms. To this mix, we’re adding the trio of Cumin, sea salt, and black pepper, plus a cup of beef broth.
Here you can choose to cook the soup in the slow cooker for 1-2 hours on high heat, or 4-6 hours on low. About 15 minutes on high or 30 minutes on low before the time is up, add the frozen mixed vegetables and spinach.
For the finale, my Latino touch. Add a sprinkle of fresh cilantro and a squeeze of lime.
How to Use Your Pressure Cooker as a Slow Cooker
Did you know some pressure cookers can serve as a slow cooker? You can purchase a slow-cooker specific lid so that the heat and steam can escape. Then use the slow cook function. I’m all about efficiency and decreased clutter in the kitchen and this was the best discovery I made recently!
Equipment
- Slow cooker
Ingredients
- 1 pound Sirloin Steak cubed
- 1 can Pinto beans no sodium added or rinse beans to reduce sodium
- 1 can diced tomatoes no salt added
- 5 potatoes cubed
- 1 white onion diced
- 2 garlic bulbs diced
- 3 7-inch celery stalks, sliced
- 8 ounces cremini mushrooms sliced
- 1 teaspoon Cumin powder
- 2 teaspoons sea salt
- ½ teaspoon black pepper powder
- 1 cup of beef broth no salt added
- 2 cups frozen mixed vegetables carrots, peas, green beans, corn
- 4 cups spinach
- ¼ cup cilantro chopped
- Squeeze of lime
Instructions
- In a medium pan over medium-high heat, sauté the onions and garlic until they caramelize.
- In a separate pan, brown the meat making sure not to cook through.
- Add the onions, garlic, beef, beans, tomatoes, potatoes, celery mushrooms, cumin, sea salt, black pepper, and beef broth to your slow cooker.
- Cook 1-2 hours on high heat or for 4-6 hours on low.
- In the last 15 minutes on high, or last 30 minutes on low, add the mixed vegetables, and spinach.
- Once cooked, top with cilantro and a squeeze of lime.
Nutrition
Quick Soup Hack
And here’s a lunchtime hack for you. Pack this delicious Cowboy Soup in a mason jar, bring it to work, pour it into a bowl in the office kitchen, and there you have it! You’ve got a warm and soothing mid-day meal ready to go.
Get Inspired with this Heart-Healthy Recipe
Next time you’re deciding what to put on the weekly menu, don’t overlook soup as a meal that can provide a balance of protein, fiber, and healthy fat for a heart-healthy meal. Explore more beef soup and stews below:
For more beef recipe ideas, visit BeefItsWhatsForDinner.com.
References
- CDC. Heart Disease Facts | cdc.gov. Centers for Disease Control and Prevention. Published May 15, 2023. Accessed February 6, 2024. https://www.cdc.gov/heartdisease/facts.htm
- U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2019. FoodData Central. fdc.nal.usda.gov (Beef composite, cooked – NDB Number: 13364).
