Beef Chili

Gluten Free
Dairy Free
Health score
40%
Beef Chili
175 min.
6
468kcal

Suggestions

Ingredients

  • 1.5 pounds beef round cut into 1-inch chunks
  • servings lime wedges and brown rice cooked for serving
  • 29 ounce kidney beans rinsed drained canned
  • teaspoons chipotle chili powder 
  • tablespoons corn meal fine
  •  garlic cloves finely chopped
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  • servings kosher salt and pepper 
  • medium onion chopped
  • teaspoons oregano dried
  •  bell pepper red seeded chopped
  • servings salsa fresh homemade store-bought for serving
  • tablespoons tomato paste 
  • tablespoons cocoa powder unsweetened
  • teaspoons vegetable oil 

Equipment

  • frying pan
  • pot
  • slotted spoon
  • dutch oven
  • tongs

Directions

  1. Season the beef with salt and pepper.
  2. Heat a Dutch oven over medium heat with 2 teaspoons vegetable oil; sear the beef in two batches, adding up to 2 teaspoons more vegetable oil, until browned on all sides, 4 to 6 minutes per batch. Using a slotted spoon or tongs, transfer the beef to a plate as it browns.
  3. Reduce the heat to medium.
  4. Add the remaining 2 teaspoons oil to the pot; add the onion, red pepper and garlic. Cook, stirring, until onion is soft, 8 to 10 minutes. Stir in the cocoa, chili powder, oregano, cumin and coriander; cook until fragrant, about 1 minute.
  5. Add the corn meal and tomato paste and cook until the tomato paste sticks to bottom and caramelizes, about 2 minutes. Stir in 6 cups water, scraping tomato paste from bottom of pan; bring to a simmer.
  6. Add the reserved beef and beans; partially cover the pot and adjust the heat to maintain a gentle simmer until the beef is tender, 1 1/2 to 2 hours.
  7. Serve chili with fresh salsa, lime wedges, and brown rice, if desired.

Nutrition Facts

Calories468kcal
Protein31%
Fat23.29%
Carbs45.71%

Properties

Glycemic Index
52.78
Glycemic Load
20.38
Inflammation Score
-9
Nutrition Score
31.829564799433%

Flavonoids

Catechin
1.08mg
Epicatechin
3.27mg
Luteolin
0.12mg
Isorhamnetin
0.92mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
3.95mg

Nutrients percent of daily need

Calories:467.91kcal
23.4%
Fat:12.23g
18.81%
Saturated Fat:3.1g
19.39%
Carbohydrates:54g
18%
Net Carbohydrates:41.93g
15.25%
Sugar:6.16g
6.85%
Cholesterol:70.31mg
23.44%
Sodium:869.59mg
37.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Caffeine:3.83mg
1.28%
Protein:36.62g
73.25%
Manganese:1.74mg
87.06%
Vitamin B6:1.19mg
59.62%
Vitamin B3:10.59mg
52.96%
Phosphorus:515.54mg
51.55%
Selenium:34.38µg
49.12%
Fiber:12.06g
48.26%
Zinc:6.64mg
44.28%
Vitamin C:30.04mg
36.41%
Vitamin B12:2.1µg
34.96%
Magnesium:139.23mg
34.81%
Iron:5.91mg
32.85%
Potassium:1090.43mg
31.16%
Vitamin B1:0.4mg
26.79%
Copper:0.53mg
26.52%
Vitamin K:22.83µg
21.74%
Vitamin B2:0.34mg
20.12%
Vitamin A:970.78IU
19.42%
Folate:72.2µg
18.05%
Vitamin E:1.95mg
12.98%
Vitamin B5:1.25mg
12.52%
Calcium:108.99mg
10.9%