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.
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
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
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