Refried Bean Beef Soup, 11 gram protein meal

This soup is thick with lovely textures and high in nutrients.   I like to add a tablespoon of avocado cubes into the soup, so you can freeze the cubes with the soup portions; It will not turn brown, so long as it is covered in liquid while freezing. Refried Bean Soup


  • 4 Tablespoons Green Chili Peppers (10c)
  • 1 medium tomato (1g, 22c)
  • 1 small onion (1g, 20c)
  • 8 oz Ground beef (20% fat) browned with ½ packet taco seasoning (36g, 640c)
  • 1 (16 oz) Can refried beans (24g, 400c)


Finely chop ingredients in food processor.

Add to saucepan with:

  • 2 cups clear chicken broth (12g, 172c).
  • ½ packet taco seasoning
  • 1 can (11 oz) Mexican style corn with red & green peppers, or plain can corn corn (8g,320c)

Boil on medium for 15 minutes, stirring occasionally.

Yields: 9 portions, 4 ounces each  (9 grams protein per portion, 176 calories).
Serve with 1 ounce shredded cheese (2 grams protein) for a 11 gram protein meal.

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