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Chili Con Carne Soup


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  • 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



Step 1

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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