Equipment
Ingredients
Vegetables and Aromatics
- 150 g brown onion, finely diced
- 150 g red bell pepper, diced
- 200 g zucchini, grated or finely diced
- 100 g carrot, finely diced
- 15 g garlic, minced
Protein and Base
- 500 g extra lean beef mince, raw
- 15 ml olive oil
- 800 g crushed tomatoes
- 250 ml low-sodium beef stock
- 400 g kidney beans, rinsed and drained
Spices and Finishing
- 15 g mild chili powder
- 10 g ground cumin
- 5 g smoked paprika
- 5 g dried oregano
- 5 g salt
- 10 g fresh coriander, chopped
- 1 lime, cut into wedges
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 329 kcal
- Protein
- 30 g
- Carbohydrates
- 37 g
- Fat
- 9 g
- Fiber
- 10 g
- Sugar
- 14 g
- Sodium
- 1172 mg
- Saturated Fat
- 2 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 4 g
- Polyunsaturated Fat
- 1 g
- Cholesterol
- 52 mg
- Potassium
- 1397 mg
- Calcium
- 162 mg
- Iron
- 7.6 mg
- Magnesium
- 96 mg
- Phosphorus
- 367 mg
- Zinc
- 5.8 mg
- Vitamin A
- 279 mcg
- Vitamin C
- 58 mg
- Vitamin D
- 0.1 mcg
- Vitamin E
- 2.5 mg
- Vitamin K
- 21 mcg
- Vitamin B6
- 0.6 mg
- Vitamin B12
- 1.9 mcg
- Thiamin
- 0.16 mg
- Riboflavin
- 0.26 mg
- Niacin
- 6.0 mg
- Folate
- 55 mcg
- Water
- 208 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Prepare the vegetables on a cutting board using a chef's knife. Finely dice the onion, bell pepper, and carrot. Grate or finely dice the zucchini. Mince the garlic.
Heat the olive oil in a large Dutch oven over medium-high heat. Add the diced onion, bell pepper, and carrot. Cook for 5 to 7 minutes, stirring occasionally with a wooden spoon, until the vegetables begin to soften.
Push the vegetables to the edges of the pot and add the lean beef mince to the center. Break the meat apart with the wooden spoon and cook until nicely browned. To ensure food safety, verify the beef is thoroughly cooked and reaches a safe internal temperature of 74°C or 165°F.
Add the minced garlic, chili powder, ground cumin, smoked paprika, and dried oregano to the beef and vegetable mixture. Stir well to coat, cooking for 1 minute to toast the spices.
Pour in the crushed tomatoes and low-sodium beef stock. Stir in the grated zucchini and drained kidney beans. Bring the entire mixture to a gentle boil, then immediately reduce the heat to low.
Cover the pot loosely, leaving a slight gap for steam to escape. Let it simmer for at least 45 minutes, stirring occasionally to prevent sticking. The sauce will reduce and thicken over time.
Remove the pot from the heat. Stir in the salt, taste the chili, and adjust the seasoning if necessary. Ladle the hot chili into serving bowls and garnish with chopped fresh coriander and a squeeze of lime juice.
Chef's Notes
- Grating the zucchini and finely dicing the carrots allows them to melt into the sauce as it simmers. This boosts the nutritional profile and fiber content without altering the classic, hearty texture expected from a chili.
- Using five percent fat lean beef mince significantly reduces the caloric density of the dish. The added moisture from the generous vegetable base prevents the lean meat from tasting dry or tough.
- Toasting the dry spices in the residual heat and beef fat right before adding the liquid is a crucial step. This process blooms the fat-soluble flavor compounds and removes any dusty, raw spice notes.
- For the absolute best results, prepare this dish a day in advance and store it in the refrigerator. The complex matrix of spices, tomatoes, and meat deepens exponentially as it rests overnight.
Storage
Refrigerator: 4 days — Store in an airtight container. Flavors will mature and deepen significantly overnight.
Freezer: 3 months — Freeze flat in zip-top bags or airtight containers. Thaw overnight in the refrigerator before reheating.
Reheating: Reheat gently on the stovetop over medium-low heat, stirring frequently, or microwave until thoroughly hot.
Troubleshooting
Chilli is too thin and watery
Cause: The vegetables released excess moisture, or the lid was tightly sealed during the simmering phase
Fix: Remove the lid completely and increase heat to medium-low, simmering until the excess liquid evaporates to your desired consistency
Prevention: Leave the lid slightly ajar while simmering to allow steam evaporation
Chilli lacks depth of flavor
Cause: The dried spices were stale, or they were not properly toasted in the oil before liquids were added
Fix: Stir in an extra pinch of salt and a splash of umami-rich soy sauce or Worcestershire sauce to build instant savory depth
Prevention: Ensure spices are fresh and always toast them with the hot meat before adding tomatoes or stock
Cultural Context
Originating in southern Texas with heavy Mexican culinary influences, classic chili con carne traditionally focused exclusively on meat, chilies, and potent spices. This modern, health-conscious adaptation incorporates a robust vegetable foundation to align with contemporary nutritional awareness, all while preserving the beloved smoky, earthy flavor profile of the original cowboy staple.
