A chili recipe that delivers on flavour even if you’re short on time.
Emily Richards (PH Ec.)
10 servings/ 35 min
Prep 10 m in / Cook 25 min
Don’t have time to wait for chili to simmer and thicken? Make it a soup and enjoy the same flavours and textures of chili – but fast!
1 lb (500 g) extra lean ground beef
1 tsp (5 mL) canola oil
1 onion, finely chopped
4 cloves garlic, minced
1 jalapeno pepper, seeded and minced
1 tbsp (15 mL) chili powder
1 tsp (5 mL) dried oregano
1 tsp (5 mL) ground cumin
1 can (28 oz/796 mL) diced tomatoes (no salt added)
1 can (19 oz/540 mL) no salt added red kidney beans, drained and rinsed
3 cups (750 mL) sodium reduced vegetable or beef broth
1 green bell pepper, chopped
In a soup pot, brown beef, stirring to break up meat. Scrape into colander and let fat drain out.
Return pot to medium heat and add oil. Cook onion, garlic and jalapeno pepper for 3 minutes or until starting to soften. Stir in chili powder, oregano and cumin and cook, stirring for 1 minute. Return beef to pot and stir to combine.
Add tomatoes, kidney beans and broth to pot and bring to a boil. Stir in pepper; cover and simmer for 15 minutes for flavours to blend.
Tip: You can substitute 3/4 tsp (4 mL) hot pepper flakes for the jalapeno pepper.
This recipe can be frozen for up to 3 weeks in smaller portions for easy lunch and dinner options.
Nutritional info per serving (1 cup/250 ml)
Protein: 14 g
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 24 mg
Carbohydrates: 15 g
Fibre: 4 g
Total sugars 2 g
Added sugars 0 g
Sodium: 186 mg
Potassium: 480 mg
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2013.