Chili con Carne
This chili con carne is a true classic that fills you up while keeping things balanced. The kidney beans bring plant-based protein and fibre, while the beef mince delivers a hearty dose of protein. Best of all, it's brilliant for batch cooking and keeps happily in the fridge for several days. Perfect for anyone who wants to eat well and save a bit of time.
Ingredients
- 1 green pepper
- 1 onion
- 1 garlic clove
- 500 g beef mince
- 4 tomatoes
- 1 tin kidney beans, drained weight 250 g, rinsed and drained
- 1 tin sweetcorn, with liquid
- 6 tbsp tomato purée
- 1 fresh chilli, finely chopped, deseeded
- 1 tsp dried basil
- 1 tsp cayenne pepper
- 1 tsp sugar substitute, such as erythritol or xylitol
- 3 tsp paprika
- salt and freshly ground pepper, to taste
- oil, for frying
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 480 kcal | 1,920 kcal |
| Carbohydrates | 32 g | 128 g |
| Protein | 36 g | 144 g |
| Fat | 22 g | 88 g |
| Fibre | 8 g | 32 g |
| of which sugar | 7 g | 28 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Finely chop the onion and garlic. Heat a little oil in a large pan or pot and brown the onion, garlic and beef mince over a high heat.
- Chop the green pepper and add it to the mince. Keep cooking until the mince is evenly browned.
- Drain and rinse the kidney beans, then add them to the pot without their liquid. Add the sweetcorn along with its liquid, the tomatoes, the tomato purée and a splash of water.
- Cover and simmer over a medium heat for 20 minutes.
- Finely chop the chilli and remove the seeds, then add it to the pot along with the basil, cayenne pepper, sugar substitute and paprika. Simmer for a further 10 minutes.
- Season the chili con carne with salt and freshly ground pepper to taste, then serve.
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Nutrition facts per serving (estimate)
| Calories | 480 kcal |
|---|---|
| Carbohydrates | 32 g |
| Protein | 36 g |
| Fat | 22 g |
| Fibre | 8 g |
| of which sugar | 7 g |
Frequently asked questions
Can I make chili con carne ahead of time?
Yes. This chili keeps well in the fridge for 3 to 4 days and is easy to reheat.
Is this chili con carne gluten-free?
Yes, all the ingredients used are naturally gluten-free. Just check that your sweetcorn and tomato purée are labelled gluten-free.
Why is this chili con carne suitable for a low-carb approach?
While kidney beans and sweetcorn contain starch, it's mostly slow-releasing carbohydrate with plenty of fibre, so it raises blood sugar more gently.
Which sugar substitute works best for this recipe?
Erythritol or xylitol both work well. You can measure them 1 to 1 like sugar, and they have little effect on blood sugar.
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