Healthy Recipes: How To Make Nutritious Beef Chilli

Synonymous with comfort, the hearty and humble beef chilli con carne is a dinnertime staple in households across Australia.

Made with extra lean beef mince, our take on this classic is low in fat as well as a rich source of protein and iron. Plus, with added red kidney and black beans, it’s also full of fibre, folate (vitamin B9), and thiamin (vitamin B1).

Better yet, this one-pot recipe can be made in just ten easy steps and is freezer-friendly. So, why not cook up a batch to keep on hand next time you’re not sure what’s for dinner?

Top tip: Beef chilli is super versatile, so it’s perfect for a last-minute batch of nachos, burrito bowls or on its own in all its glory!

Servings: 8

Total Time: 1 hour 15 minutes

• 2 tbsp olive oil
• 1 brown onion, diced
• 2 garlic cloves, crushed
• 1 long red chilli, diced
• 2 carrots, grated
• 1 tsp ground cumin
• 1 tsp ground paprika
• 1 tsp ground chilli (hot or mild to taste)
• 500 g extra-lean beef mince*
• 5 cups beef or vegetable stock
• 2 tbsp tomato paste
• 400 g canned diced tomatoes
• 400 g canned black beans, drained and rinsed
• 400 g canned red kidney beans, drained and rinsed
• Salt and pepper to taste

1. Gently heat olive oil in a large saucepan over medium heat.

2. Add onion, garlic, chilli and carrot to the pan, and sauté for 2-3 minutes or until the onion is translucent.

3. Mix through cumin, paprika and ground chilli, then sauté for 4-5 minutes, stirring occasionally.

4. Add beef mince to the pan and brown** for 5 minutes, using a spoon or spatula to break the mince into small pieces.

5. Stir through stock, tomato puree, diced tomatoes, salt and pepper, then bring to a boil.

6. Reduce heat and simmer for 20 minutes, stirring occasionally to stop the mixture from sticking to the bottom of the pan.

7. Mix through black and kidney beans and bring the mixture to a boil.

8. Reduce heat again and simmer for a further 20 minutes.

9. Remove mixture from heat and allow to stand for 10 minutes***.

10. Return to heat for 2-3 minutes to heat through before serving.

* For a vegetarian alternative, replace beef mince with 500 g finely diced button mushrooms.

** You may need to increase the heat to avoid stewing the beef mince.

*** Leaving the mixture to stand allows for the flavours to marry in the pan before serving.

**** You can repurpose any leftovers using our super-simple sweet potato nachos recipe.

Servings: 8

Amount per serving

Calories: 242

Total Fat: 11.3 g

– Saturated: 1 g

– Unsaturated: 7 g

Total Carbohydrate: 17.8 g

– Dietary fibre: 1 g

– Sugars: 2 g

Protein: 18.1 g

This recipe has been developed by Brauer’s National Trainer Caitlin Daly. Caitlin is an avid foodie and certified nutrition professional, with a Bachelor of Nutrition and Food Science from the University of South Australia.

After giving our chilli con carne a whirl, why not continue your cooking streak with these healthy recipes:

Healthy Recipes: Loaded Nachos (That Are Actually Good For You)

Healthy Recipes: How To Make Delicious Gluten Free Banana Bread

Healthy Recipes: The Best Pumpkin Soup