Chili Con Carne Soup

Chili Con Carne Soup
Chili Con Carne Soup

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

--

servings

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

--

servings

Ingredients

  • 1

    tbsp canola oil

  • 2

    onions, chopped

  • 2

    cloves garlic, minced

  • 12

    oz (375 g) extr-lean ground beef

  • 1

    tbsp chili powder

  • 2

    tsp ground cumin

  • 2

    tsp 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. 2-Add onions and garlic, and cook for 5 minutes or until softened. 3-Add ground beef, chili powder, cumin, oregano and salt; cook, stirring, for about 8 minutes or until no longer pink. 4-Stir in peppers, beans, tomatoes and broth. 5-Bring to a boil and reduce heat; cover and simmer for 25 minutes for the flavors to develop. 6-Serve sprinkled with a little shredded cheddar cheese and sour cream for the full chili experience. In a serving: 186 calories, 15 g protein, 6g fat, 20g carbs, 6g dietary fibre, 71mg calcium, 3mg iron.

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