Hearty Chili
| Number of portions: 6 | Prep time: 30 minutes | Total time: 1 hour |
Ingredients
- 1 lb (454 g) raw extra lean ground beef
- 2 tsp (10 mL) canola oil
- 2 medium carrots, shredded
- 2 garlic cloves, minced
- 1 large onion, chopped
- 1 medium red bell pepper, chopped
- ½ tsp cayenne pepper
- 2 tbsp chili powder
- 2 tsp ground cumin
- 1 can (14 oz/398 mL) no sodium added kidney beans, drained and rinsed
- 1 can (14 oz/398 mL) no sodium added tomato sauce
Sides
- 6 cups spring mix lettuce
- 1 medium cucumber, chopped
- 2 medium tomatoes, chopped
- 2 tbsp (30 mL) olive oil
- 2 tbsp (30 mL) balsamic vinegar
- 6 small whole wheat dinner rolls
Directions
- Cook ground beef in a large skillet over medium heat until no longer pink; drain fat. Remove beef from skillet; set aside.
- Heat oil in a large soup pot or Dutch oven over medium heat.
- Add carrot, garlic, onion, and red bell pepper and cook, stirring frequently until softened, about 5 minutes.
- Add cayenne pepper, chili powder, and cumin; cook, stirring constantly, for 1 minute.
- Add cooked ground beef, kidney beans, tomato sauce, and 1 cup water; stir to combine.
- Bring to a boil, then lower heat to low. Cover and simmer, stirring often, until flavours have melded and sauce is thickened and bubbly, about 30 minutes.
- Toss lettuce, cucumber, tomato, olive oil and balsamic vinegar together to make a side salad.
- Ladle chili into bowls and serve with side salad and a whole wheat dinner roll.
| Nutrient | Per portion |
| Calories | 442 kcal |
| Protein | 30 g |
| Carbohydrates | 51 g |
| Fat | 15 g |
| Fibre | 12 g |
| Sodium | 263 mg |