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Healthy Chilli Con Carne

chilli-con-carne-in-grey-bowl-topped-with-sour-cream-and-cheese


An easy twist on a classic recipe, this healthy chilli con carne is simple, healthy and totally delicious. And, it can be made in less than 20 minutes! Try it with beef, chicken or turkey mince for a healthy meal that everyone will love. Keep it mild for the kids, or spice it up to suit your tastes!


Chilli con carne is a classic family meal that makes a nourishing weeknight dinner which can be meal prepped for a busy week.


Like my vegetarian chilli, this rich and hearty chilli con carne is healthy, filling and so quick to prepare. With warming and kid-friendly flavours, it makes the perfect feel-good comfort dinner on a cold winter night!


Double the recipe to make easy, nutritious lunches or to fill lunchboxes for the week ahead.

childs-hands-holding-grey-bowl-with-chili


Why you’ll love this recipe

  • Quick and easy – all you need is one pot and a little under 20 minutes to prepare.
  • Dietary restriction friendly – this recipe is gluten free, nut free, low-fat and no added sugar. And it can also be dairy free.
  • Pantry staples – made with familiar pantry items like black beans, canned tomatoes, spices, onion and garlic.
  • Kids friendly – even the fussiest of eaters will add this to their “acceptable list”!


What you’ll need

chilli-con-carne-full-ingredients-with-titles-on-white-board


** See the recipe card below for full ingredient quantities and instructions.

  • Olive oil – or your preferred cooking oil.  
  • Onion and garlic – you’ll need these basics to start off. If you’re missing the fresh ingredients, use a little garlic and onion powder.
  • Spices – you’ll need cumin, paprika, oregano as well as chilli and cayenne powder (optional- skip these to keep it mild!).
  • Canned diced tomatoes – any canned tomatoes will work, but I recommend organic tomatoes with no extra additives or fillers.
  • Tomato paste.
  • Black beans – canned black beans are easiest. You can also use lentils, chickpeas or kidney beans.
  • Chicken stock.
  • Ground beef – or for a healthier and leaner option, use chicken or turkey mince. Either tastes amazing!


Step by step instructions


Step 1. In a large wok or frying pan, sautée the onions and garlic in the oil until soft and fragrant.


Step 2. Add your ground meat of choice, along with the spices and cook until browned.


Step 3. Throw in all of the other ingredients, stir and bring to a simmer. Allow it to bubble on the stove top for 10 minutes.


Step 4. Serve over steamed rice and with your choice of toppings.


Serving ideas


The fun part is, you can serve this chilli with so many different add-ins and textures! Serve individual bowls of chilli with your favourite toppings, or place a large pot in the centre of the table for everyone to make their own!


Serve chili con carne with;

  • Chopped avocado
  • Sour cream or low-fat Greek yoghurt
  • Fresh coriander
  • Over the top of corn or tortilla chips for dunking!
  • Jalapenos
  • Steamed rice, pasta or quinoa
  • Spooned over baked potatoes with cheese and sour cream
close-up-of-chilli-in-spoon-over-bowls


Handy tips

  • For even more nutrition, add your favourite veggies. Some great options are corn, red capsicum and spinach leaves.
  • Add a can of lentils for added nutrition and fibre and to make it go further.
  • While this makes a speedy dinner on the stove top, the ingredients can also be added to a slow cooker for even more richness and flavour. To make in a slow cooker, brown the meat and add all of the ingredients into the bowl. Add ½ cup of stock instead of 1 cup and cook for 6 hours on low.   
  • Storage. This chilli tastes even better the next day and can be frozen in a batch or individual portions for easy grab-and-go lunches or weeknight dinners.


Related recipes


If you love speedy and nutritious family-friendly dinners like this healthy chilli con carne, then check out these other recipes!


If you try this recipe, I’d love to hear about it!  Feel free to leave a comment or review below, or send me a message. For more food inspiration, tips and to share your own recipes and creations, head over to my Facebook Recipe Group. 

childs-hands-holding-grey-bowl-with-chili

Chilli Con Carne Healthy and Family Friendly

An easy twist on a classic recipe, this healthy chilli con carne is simple, healthy and totally delicious. And, it can be made in less than 20 minutes! Try it with beef, chicken or turkey mince for a healthy meal that everyone will love. Keep it mild for the kids, or spice it up to suit your tastes!
5 from 4 votes
Print Pin Rate
Course: healthy
Cuisine: American
Keyword: chilli con carne healthy
Prep Time: 5 minutes
Cook Time: 15 minutes
0 minutes
Total Time: 20 minutes
Servings: 6
Calories: 266kcal
Author: Andrea Geddes

Ingredients

  • 1-2 tbsp olive oil
  • 1 onion finely diced
  • 3 cloves garlic crushed or finely chopped
  • 600 grams lean ground beef or use turkey or chicken mince instead!
  • 2 tsp ground cumin
  • 2 tsp paprika
  • 1/2 – 1 tsp chilli powder Or to taste. This ingredient optional and can be skipped if a milder chilli is required.
  • 1/2 tsp Cayenne powder Or to taste. This ingredient optional and can be skipped if a milder chilli is required.
  • 1 tbsp dried oregano
  • 2 cups canned diced tomatoes 1 and 1/2 x 400 gram cans
  • 2 tbsp tomato paste
  • 1 cup chicken stock
  • 1 1/2 cups black beans

** OPTIONAL ** For extra veggies, try adding…

  • 1/2 red capsicum diced
  • 1 cup frozen or canned corn

Serving suggestions…

  • light sour cream
  • grated low-fat tasty cheese
  • fresh coriander
  • chopped avocado
  • steamed rice

Instructions

  • In a large frying pan or wok, heat the oil over medium heat and sautee the onion and garlic until fragrant and soft.
  • Add your preferred meat of choice (ground beef, turkey or chicken) and the spices (cumin, paprika, oregano and chilli/cayenne if you are using it) and stir until the meat has browned.
  • Add the remaining ingredients and stir until combined. Bring to the boil, reduce the heat and simmer, stirring occasionally, for 10 minutes. During this time, the liquid will reduce slightly.
  • Serve hot over steamed rice and add your favourite toppings of choice. Enjoy!

Notes

  • For even more nutrition, add your favourite veggies to the chilli during step 1. Some great options are corn, red capsicum and spinach leaves.
  • Add a can of lentils for added nutrition and fibre and to make it go further.
  • While this chilli makes a speedy dinner on the stove top, the ingredients can also be added to a slow cooker for even more richness and flavour. To make in a slow cooker, brown the meat and add all of the ingredients into the slow cooker bowl. Add ½ cup of stock instead of 1 cup and cook for 6 hours on low.  
  • This chilli tastes even better the next day and can be frozen in a batch or individual portions for easy grab-and-go lunches or weeknight dinners. To freeze, allow the chilli to cool to room temperature after cooking and add to a large airtight container (or individual portions). To thaw, microwave or simply leave the chilli in the refrigerator overnight, ready to re-heat the following day!
  • Make a double batch and store half in the freezer for next time- or for easy lunches during the week!
 
Tried this recipe?Mention @thecookingcollectiveau or tag #thecookingcollectiveau!

Nutrition

Calories: 266kcal | Carbohydrates: 20g | Protein: 28g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 63mg | Sodium: 294mg | Potassium: 831mg | Fiber: 6g | Sugar: 4g | Vitamin A: 845IU | Vitamin C: 10mg | Calcium: 78mg | Iron: 5mg


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