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!
151 cal Serves 10
Prep time 0h 10m
Cook time 0h 25m
Total time 0h 35m
Step 1In a soup pot, brown beef, stirring to break up meat. Scrape into colander and let fat drain out.
Step 2Return 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.
Step 3Add 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 1You 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.
Per serving (1 cup/250 ml)
- 14 g
- 186 mg
- 480 mg
- Total fat
- 4 g
- Saturated fat
- 1 g
- 24 mg
- 15 g
- 4 g
- 2 g
- Added sugars
- 0 g
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2013.
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