Chili con carne soup

This chili con carne soup recipe offers a delicious twist on the classic dish, making it perfect for anyone looking for a comforting yet lighter alternative.

With its mild flavors, it pampers the taste buds of children and adults alike and ensures a healthy and enjoyable meal for the whole family.

Packed with hearty ingredients that deliver a rich flavor, this soup option adds comforting warmth to any occasion. Try this delicious blend of flavors that will leave you wanting more!

Ingredients

1 small onion, finely chopped
2 cloves of garlic, finely chopped
1 tbsp vegetable oil
500g lean minced beef
410g can pinto or red kidney beans, drained
400 g cans of chopped plum tomatoes
700ml/1¼ pints hot chicken stock
large pinch of crushed dried chili peppers
2 squares of dark chocolate (try Lindt 85%)
To serve, fresh coriander or parsley leaves and a little grated Gruyère

Preparation steps

Lightly fry the onion and garlic in the oil for a few minutes until softened
Add the minced meat to the pan and increase the heat
Cook the minced meat for 5 minutes, stirring occasionally, until the meat is no longer pink
Add beans, tomatoes, broth, chilies, chocolate and plenty of salt and pepper
Bring the mixture to a boil, cover, and simmer very gently for 1 hour
Alternatively, you can simmer it longer if you have time
If desired, you can make the soup up to a day in advance and then let it cool
Pour the soup into cups or large cups
Sprinkle the soup with herbs, cheese and black pepper
Use spoons to eat the soup

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
252	12g	5g	14g	1g	4g	24g	1.29g

Equipment and tools

dulcimer
Knife
frying pan
wooden spoon
tin opener
Big pot
measuring cup
grater

Allergen information

This chili con carne soup recipe may contain the following allergens:

Onion
Garlic
vegetable oil
beef
Pinto or red kidney beans
Plum tomatoes
chicken broth
Dark chocolate
Gruyère cheese (optional)

Storage and leftovers

Leftover chili con carne soup can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm the soup on the stove or in the microwave until warmed through. It is not recommended to freeze this soup because it contains beans and vegetables.

When serving leftovers, be sure to heat them thoroughly before eating. Discard any leftovers that have been stored at room temperature for more than 2 hours to prevent foodborne illness.

Health Benefits of Chili Con Carne Soup

Chili con carne soup is a delicious and hearty dish that not only satisfies your taste buds but also offers several health benefits. Packed with aromatic spices, lean ground beef, beans, tomatoes and herbs, this soup is a nutritious addition to your diet. Let’s take a closer look at some of the health benefits it offers:

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1. Rich in protein

The lean ground beef in chili con carne soup is an excellent source of protein. Protein is essential for repairing and building tissue, supporting a healthy immune system, and promoting muscle strength. Including protein-rich foods like lean beef in your diet can help you feel fuller for longer and effectively control your weight.

2. Good source of fiber

This soup contains pinto or red kidney beans, which are a great source of fiber. Fiber supports digestion, promotes regular bowel movements and helps maintain a healthy intestine. It may also contribute to satiety, prevent overeating, and aid weight management. Including fiber-rich foods in your diet has a positive impact on overall gut health.

3. Rich in vitamins and minerals

The combination of ingredients in chili con carne soup provides a number of important vitamins and minerals. Garlic, onions and herbs like cilantro or parsley are rich in antioxidants that protect against cell damage and support a healthy immune system. In addition, tomatoes are a good source of vitamin C, potassium and various antioxidants.

4. Supports heart health

Studies suggest that consuming lean beef in moderation as part of a balanced diet can help maintain heart health. Lean beef is lower in saturated fat compared to other cuts and contains heart-healthy fats like omega-3 fatty acids. Additionally, the crushed dried chili peppers in this soup can help boost metabolism and improve blood circulation, thereby contributing to cardiovascular health.

5. Provides an energy boost

The dark chocolate squares added to this recipe not only add a touch of richness, but also provide a boost of energy. Dark chocolate contains natural compounds like flavonoids, which are associated with improved mood and brain function. Additionally, when consumed in moderation, it can contribute to heart health and reduce the risk of certain chronic diseases.

In summary, chili con carne soup is a versatile and tasty dish that offers numerous health benefits. In addition to being a good source of protein and fiber, this soup also provides essential vitamins and minerals and is a nutritious option for a balanced diet. So give it a try and enjoy the delicious taste while nourishing your body!