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Chili con Carne Soup

Published by Today's Parent on 10/1/2010
This chunky soup is sure to become a weeknight favourite - especially served with cornbread. Want more spice? Add 1⁄2 tsp (2 mL) hot pepper flakes, or 1 seeded, minced jalapeno pepper along with the onions and garlic.
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Ingredients

  • 1 tbsp (15 mL) canola oil
  • 2 onions, chopped
  • 2 cloves garlic, minced
  • 12 oz (375 g) extra-lean ground beef
  • 1 tbsp (15 mL) chili powder
  • 2 tsp (10 mL) ground cumin
  • 2 tsp (10 mL) dried leaf oregano
  • pinch salt
  • 2 sweet peppers, chopped
  • 540 ml can red kidney beans, Romano beans, chickpeas or mixed beans, drained and rinsed
  • 540 ml can stewed tomatoes
  • 5 cups (1.25 L) reduced-sodium beef broth

Directions

  1. Heat oil in a large pot over medium heat. Add onions and garlic, and cook for 5 minutes or until softened. Add ground beef, chili powder, cumin, oregano and salt; cook, stirring, for about 8 minutes or until no longer pink. Stir in peppers, beans, tomatoes and broth. Bring to a boil and reduce heat; cover and simmer for 25 minutes for the flavours to develop. Serve sprinkled with a little shredded cheddar cheese and sour cream for the full chili experience.
  2. Makes 8 servings.
  3. In a serving: 186 calories, 15 g protein, 6 g fat, 20 g carbs, 6 g dietary fibre, 71 mg calcium, 3 mg iron, 40 mcg folate

Sorry, there is no nutrition information available for this recipe.

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