Easy Beef Chili: A Comforting and Nutritious Recipe

When the colder months arrive, nothing feels better than a warm and comforting stew. Among the many options, Easy Beef Chili stands out as one of the most flavorful and nutritious dishes you can prepare at home. With its balance of protein, fiber, spices, and vegetables, this recipe not only satisfies hunger but also nourishes the body.

In this post, we will go through everything you need to know about chili con carne, from its origins and nutritional benefits to a step-by-step recipe you can easily make in your own kitchen. We will also share variations, serving suggestions, and tips to make it perfect every time.

 

What is Chili con Carne?

Chili con carne, often simply called “chili,” is a hearty stew that combines beans, vegetables, ground beef, and spices. It is a dish deeply rooted in Tex-Mex cuisine and is popular worldwide due to its rich, bold flavor and comforting nature.

The name literally translates to “chili with meat,” and it lives up to its name with a blend of beef, legumes, and chili peppers that create its signature taste. Depending on the region or personal preferences, chili can be mild, moderately spicy, or fiery hot.

 

Nutritional Benefits of Beef Chili

Chili is more than just a comfort food. The combination of meat, legumes, and vegetables provides a wide range of nutrients:

• Protein and Iron from Beef: Ground beef is a great source of high-quality protein and heme iron, which is the type of iron most easily absorbed by the body. Iron is essential for oxygen transport and energy production.
• Beans for Fiber and Plant-Based Protein: Purple beans are particularly nutritious. They contain about 19 g of protein per 100 g and provide non-heme iron (from plants), fiber, and beneficial polyphenols. Fiber supports digestion and helps regulate blood sugar levels.
• Antioxidants from Tomatoes: Tomatoes are rich in lycopene, a carotenoid with strong antioxidant properties. Lycopene concentration increases when tomatoes are cooked with healthy fats, such as extra virgin olive oil.
• Spices as Functional Foods: Paprika, cumin, and chili powder are not just for flavor. They contain antioxidant and anti-inflammatory compounds such as capsaicin (from chili peppers), which can support metabolism and overall health.
• Fresh Herbs for a Nutrient Boost: Cilantro or parsley add a touch of freshness, while also providing vitamins and phytonutrients.

Together, these ingredients create a nutrient-dense meal that is filling, energizing, and flavorful.

 

Chili con carne is a spoon dish with flavor and a spicy touch.

 

Recipe: Easy Beef Chili

Here is the step-by-step recipe for making a delicious beef chili at home.

Ingredients

• 300 g ground beef
• 370 g purple beans (cooked, drained)
• 400 g crushed tomatoes
• 200 ml vegetable broth
• 150 g red onion (1 medium)
• 75 g green bell pepper (1 medium)
• 40 g spring onion (green part only)
• 2 garlic cloves
• 1 tbsp extra virgin olive oil
• 1 pinch sea salt
• 1 pinch freshly ground black pepper
• 1 tsp sweet paprika
• ½ tsp chili powder
• 1 tsp ground cumin
• Fresh cilantro to garnish

Instructions

• Finely chop the vegetables.
• In a large pot, heat the olive oil and sauté the garlic, red onion, and green bell pepper with a pinch of salt.
• Once the vegetables are soft, add the ground beef and cook until browned. Season with salt and pepper.
• Add the spices (paprika, chili powder, and cumin). Stir well but do not let them burn.
• Add the drained beans and mix gently.
• Stir in the crushed tomatoes and vegetable broth. Mix to combine.
• Let simmer for 5 minutes, then add the sliced green part of the spring onion.
• Cook for another 10 minutes over low heat.
• Remove from heat and let the chili rest for 5 minutes before serving.
• Serve hot in a bowl and garnish with fresh cilantro.

In this chili, there are several ingredients that provide polyphenols, the purple beans are one of them.

 

 

Tips for the Best Chili

• Cook in Advance: Chili tastes even better the next day, as the flavors have more time to develop.
• Adjust the Heat: If you like it spicier, add more chili powder or fresh chili peppers. For a milder version, reduce the spice level.
• Balance the Flavors: A squeeze of lime or lemon juice before serving adds freshness and helps with iron absorption.
• Customize It: Add more vegetables like zucchini, carrots, or even sweet potato for extra nutrition and color.

 

Can You Make a Vegan Chili?

Absolutely. Simply skip the beef and increase the amount of vegetables and legumes. A vegan chili with beans, lentils, pumpkin, carrots, or even beets can be just as flavorful and nutritious. The variety of colors in the vegetables indicates a diversity of phytonutrients, each with unique health benefits.

 

How to Serve Beef Chili

Chili is versatile and can be served in many ways:

• With cauliflower rice for a low-carb option.
• As a filling for low-carb tortillas made with almond flour or flaxseed.
• With steamed broccoli or cauliflower florets as a side dish.
• Topped with avocado slices for creaminess and healthy fats.

If you want to add cheese or sour cream, keep in mind that calcium may reduce iron absorption. To maximize the benefits, enjoy dairy in separate meals.

 

You can prepare a vegan chili, add more vegetables to the recipe and enjoy an equally tasty stew.

 

Would you like to watch the video recipe?

 

 

Chili con carne is a dish that brings together warmth, flavor, and nutrition. It is perfect for family gatherings, meal prep, or simply enjoying a comforting bowl on a cold day. Whether you make the classic version with beef or adapt it to a vegan style, chili remains a timeless recipe worth keeping in your kitchen repertoire.

 

Discover more delicious recipes:

• Ras El Hanout Chickpea Stew
• Easy Red Curry Chicken
• Easy Spicy Cabbage Soup