Chili con Carne Soup

  • Makes8 servings
Chili con Carne Soup

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
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