Bowl of chili soup

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!

by Emily Richards PH Ec.
151 cal Serves 10
Prep time 0h 10m
Cook time 0h 25m
Total time 0h 35m
generic kitchen utensils

Ingredients

Directions

  1. Step 1

    In a soup pot, brown beef, stirring to break up meat. Scrape into colander and let fat drain out.

  2. Step 2

    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.

  3. Step 3

    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.

Tips

  • Tip 1

    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 information

Per serving (1 cup/250 ml)

Calories
151
Protein
14 g
Sodium
186 mg
Potassium
480 mg
Total fat
4 g
Saturated fat
1 g
Cholesterol
24 mg
Carbohydrates
15 g
Fibre
4 g
Sugars
2 g
Added sugars
0 g

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2013.

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