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)
- Calories: 151
- 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.