Bowl of chili soup
Don’t have time to wait for chili to simmer and thicken? Make it a soup and enjoy the same flavours and textures of chili – but fast!
151 cal
Serves 10
Prep time
0h 10m
Cook time
0h 25m
Total time
0h 35m
Ingredients
Directions
-
Step 1
In a soup pot, brown beef, stirring to break up meat. Scrape into colander and let fat drain out. -
Step 2
Return pot to medium heat and add oil. Cook onion, garlic and jalapeno pepper for 3 minutes or until starting to soften. Stir in chili powder, oregano and cumin and cook, stirring for 1 minute. Return beef to pot and stir to combine. -
Step 3
Add tomatoes, kidney beans and broth to pot and bring to a boil. Stir in pepper; cover and simmer for 15 minutes for flavours to blend.
Tips
-
Tip 1
You can substitute 3/4 tsp (4 mL) hot pepper flakes for the jalapeno pepper.
This recipe can be frozen for up to 3 weeks in smaller portions for easy lunch and dinner options.
Nutritional information
Per serving (1 cup/250 ml)
- Calories
- 151
- Protein
- 14 g
- Sodium
- 186 mg
- Potassium
- 480 mg
- Total fat
- 4 g
- Saturated fat
- 1 g
- Cholesterol
- 24 mg
- Carbohydrates
- 15 g
- Fibre
- 4 g
- Sugars
- 2 g
- Added sugars
- 0 g
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2013.
