Recipe credit
University of Minnesota Extension Department of Family, Health and Wellbeing
Ingredients
- 1 pound ground beef
- 1 onion, diced
- 2 stalks celery, diced
- 2 carrots, diced
- 4 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon oregano
- 1 teaspoon coriander
- 1 1/2 teaspoons chili powder
- 1 15-ounce can diced tomatoes
- 2 8-ounce cans tomato sauce
- 2 cups water
- 1 14-ounce can black beans, drained
- 1 14-ounce can kidney beans, drained
- 1 cup raw sweet potato, grated
- 1/2 cup green pepper, chopped
- 1 small zucchini or summer squash, chopped
- Salt and pepper (to taste)
Directions
- Brown the ground beef, onion, celery, carrots, and garlic in a large saucepan. Drain and rinse to reduce the fat content.
- Add the rest of the ingredients, except for the salt and pepper. Mix well and add water if the chili is too thick.
- Cook for about 10 minutes until the vegetables are cooked and the flavor has blended. Season with salt and pepper if needed.
Tips and variations
- For a well-rounded meal, serve with a garden salad and whole wheat bread.
- You can substitute other ground meat or meat substitute in this recipe as needed. Try it with ground turkey, chicken, or bison, or with reconstituted textured vegetable protein.
- Leftover chili stores well. Eat within 2-3 days. Alternatively, freeze leftovers in individual or double portions for a quick microwave meal. When reheating leftover chili, bring it to a boil.
Nutritional info
Calories
271
Total fat
12 g
Saturated fat
4 g
Cholesterol
40 mg
Sodium
856 mg
Total carbohydrates
27 g
Dietary fiber
8 g
Protein
16 g
Total sugar
8 g
