Chili con Carne Soup

Name: Chili con Carne Soup
Yield: 8
Ingredients: 1 tbsp canola oil; 2 onions, chopped; 2 cloves garlic, minced; 12 oz extra-lean ground beef; 1 tbsp chili powder; 2 tsp ground cumin; 2 tsp dried oregano leaves; pinch salt; 2 sweet peppers, chopped; 1 540 mL can red kidney beans, Romano beans, chickpeas or mixed beans, drained and rinsed; 1 540 mL can stewed tomatoes; 5 cups reduced-sodium beef broth

Makes8 servings

This chili con carne 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.

Ingredients

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

Instructions

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.
Makes 8 servings.
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

This article was originally published on Oct 01, 2010

Weekly Newsletter

Keep up with your baby's development, get the latest parenting content and receive special offers from our partners