Chilli con carne soup

Gluten Free
Dairy Free
Health score
20%
Chilli con carne soup
90 min.
6
338kcal

Suggestions


Warm up your culinary skills with this delicious and comforting Chilli con Carne Soup, perfect for any time of year! Packed with rich flavors and a delightful blend of ingredients, this gluten-free and dairy-free recipe is not only satisfying but also nourishing. In just 90 minutes, you can create a hearty dish that serves six, making it ideal for family dinners or cozy gatherings with friends.

The star of this recipe is the lean minced beef, which combines beautifully with pinto or red kidney beans, providing a robust texture and protein boost. The addition of chopped plum tomatoes adds a luscious base, while a hint of crushed dried chillies elevates the soup with a warm kick. A surprising twist is introduced with the inclusion of dark chocolate, which beautifully enhances the savory flavors without making the dish sweet.

This Chilli con Carne Soup is versatile enough to serve as a lunch, main course, or even a lively dinner option. Top your bowls with fresh coriander or parsley, and for those who prefer a touch of indulgence, sprinkle some grated gruyère on top. Whether you're a seasoned cook or just starting, this recipe is sure to impress with its depth of flavor and comforting warmth. Indulge your taste buds and enjoy a hearty meal that’s both healthy and delicious!

Ingredients

  • small onion finely chopped
  •  garlic clove finely chopped
  • tbsp vegetable oil 
  • 500 ground beef lean minced
  • 410 kidney beans red drained canned
  • 400 plum tomatoes chopped canned
  • 700 ml chicken stock see hot
  • large pinch chilies dried crushed
  • squares chocolate dark 85% (try Lindt )
  • leaves parsley fresh grated

Equipment

  • ladle

Directions

  1. Gently fry the onion and garlic in the oil for a couple of minutes until beginning to soften, then add the mince. Raise the heat and cook for 5 minutes, stirring from time to time, until the meat is no longer pink.
  2. Stir in the beans, tomatoes, stock, chillies, chocolate and plenty of salt and pepper. Bring to the boil, cover and simmer very gently for 1 hour, or longer if you have the time. (You can make it up to a day ahead to this point, then cool and chill.)
  3. Ladle into mugs or large cups and scatter with herbs, cheese and black pepper. Youll need spoons to eat it.

Nutrition Facts

Calories338kcal
Protein33.58%
Fat32.96%
Carbs33.46%

Properties

Glycemic Index
30.21
Glycemic Load
5.06
Inflammation Score
-7
Nutrition Score
21.040000047373%

Flavonoids

Naringenin
0.45mg
Apigenin
0.36mg
Isorhamnetin
0.58mg
Kaempferol
0.22mg
Myricetin
0.36mg
Quercetin
7.43mg

Nutrients percent of daily need

Calories:338.16kcal
16.91%
Fat:12.34g
18.98%
Saturated Fat:4.96g
31.01%
Carbohydrates:28.18g
9.39%
Net Carbohydrates:21.04g
7.65%
Sugar:6.66g
7.4%
Cholesterol:55.5mg
18.5%
Sodium:231.69mg
10.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Caffeine:7.47mg
2.49%
Protein:28.28g
56.55%
Zinc:5.6mg
37.3%
Vitamin B3:7.37mg
36.87%
Phosphorus:344.01mg
34.4%
Vitamin B12:1.89µg
31.55%
Manganese:0.63mg
31.28%
Iron:5.59mg
31.08%
Fiber:7.15g
28.59%
Vitamin B6:0.57mg
28.28%
Folate:111.5µg
27.88%
Selenium:18.76µg
26.81%
Potassium:937.8mg
26.79%
Copper:0.51mg
25.29%
Magnesium:84.08mg
21.02%
Vitamin K:19.32µg
18.4%
Vitamin B2:0.3mg
17.69%
Vitamin B1:0.22mg
14.69%
Vitamin C:11.64mg
14.11%
Vitamin A:621.03IU
12.42%
Vitamin B5:0.81mg
8.06%
Vitamin E:0.9mg
6%
Calcium:48.46mg
4.85%