Chili con Carne Soup Bowl with MFL Garden Salad
A hearty, fiber-dense Tex-Mex soup featuring lean ground beef, warming spices, tender kidney beans, and a crisp side salad.
Is this meal right for you? This hearty Tex-Mex soup bowl, paired with a vibrant raw salad, is ideal for individuals seeking deeply satisfying, savory flavors combined with high-satiety protein and exceptional dietary fiber for sustained physical energy.
Explore the Dietary Modifiers below for more personalization. Discover how individual recipes come together in complete daily and weekly meal plans guided by the science. Use the Mediterranean Diet Calculator™ to find your ideal portion size.
Ingredients
For the Chili Soup Base:
- 200 g (7.1 oz) Ground beef, 93/7 lean
- 250 g (8.8 oz) Red kidney beans, cooked and chilled (or 93 g / 3.3 oz dry kidney beans)
- 300 ml (10.1 fl oz) Low-sodium beef broth
- 140 g (4.9 oz) Tomatoes, diced or crushed
- 100 g (3.5 oz) Yellow onion, chopped
- 100 g (3.5 oz) Green bell pepper, cored and cubed
- 10 g (3 cloves) Garlic, minced
- 15 ml (1 tbsp) Extra virgin olive oil (EVOO)
- 2 tsp Ground cumin
- 2 tsp Chili powder
- 1 tsp Dried oregano
- 0.25 tsp Salt & black pepper mix
- 1 ring Fresh jalapeño pepper, minced
- 1 tbsp Fresh cilantro, chopped
- 15 g (1 tbsp) Fresh lime juice
- 25 g (0.9 oz) Cheddar cheese, shredded
- 15 g (0.5 oz) Low-fat sour cream
For the Accompanying MFL Garden Salad:
- 100 g (3.5 oz) Romaine lettuce, chopped
- 50 g (1.8 oz) Fresh tomatoes, diced
- 18 g (0.6 oz) Kalamata olives, pitted and halved
- 20 g (0.7 oz) Cucumber, sliced
- 20 g (0.7 oz) Carrot, julienned
- 10 g (0.35 oz) Red onion, thinly sliced
- 16 ml (1 tbsp) Extra virgin olive oil (EVOO)
- 10 ml (2 tsp) Balsamic vinegar
- 0.125 tsp Salt & black pepper mix
Calories: 502 kcal | Total Fat: 22 g | Sat Fat: 4 g | Cholesterol: 65 mg | Sodium: 480 mg | Total Carbs: 42 g | Fiber: 11 g | Sugars: 8 g | Protein: 34 g
Step-by-Step Instructions: Chili con Carne Soup Bowl
Mise-en-place tip: Have spices measured into a small ramekin and the MFL Garden Salad prepped and chilled before heating the pan.
⏱️ Tap highlighted times to start a timer
Heat EVOO in a pot. Add beef, half the salt/pepper. Cook for until browned, crumbling meat.
Add onions and sauté for until softened. Stir in minced garlic and cook 30 seconds.
Stir in cubed green bell peppers, tossing well to combine with the savory beef mixture.
Fold the cooked kidney beans into the pot, distributing them evenly among the meat and vegetables.
Sprinkle in cumin, chili powder, oregano, and remaining salt/pepper. Stir continuously for to toast spices.
Pour in diced tomatoes, beef broth, and minced jalapeño. Stir well and increase heat to high.
Bring to a boil for , scraping bottom. Cover, reduce heat to low, and simmer .
Uncover and gently crush half the beans to thicken broth. Maintain low boil for .
Remove from heat. Stir in lime juice and cilantro. Ladle into bowls and serve with MFL Garden Salad.
Chef's Notes & Culinary Guide
Chef Notes
- Dry Bean Preparation: If using 93 g of dry kidney beans, soak them in cold water for 12 hours. Drain, rinse, and boil in fresh water for 60–90 minutes until fully tender before draining and adding to the chili at Step 4.
- Fresh Herbs: Substitute fresh cilantro with fresh flat-leaf parsley if preferred, adding a pinch of ground coriander to maintain an herbaceous depth.
- Tomato Alternative: If fresh tomatoes are out of season, substitute with 140 g of high-quality canned crushed tomatoes (no salt added).
- Vegetable Swaps: Green bell peppers can be substituted with roasted poblano peppers or diced zucchini for a softer texture.
- Wine Substitute: A splash of dry red wine (30 ml) can be added during Step 7 to deglaze the pan before adding the broth.
- Extra Sauce: If the chili reduces too much during the simmer, stir in 60 ml (2 fl oz) of hot water to adjust consistency.
- Protein Preparation: If excess fat renders during browning, drain the ground beef briefly on a paper towel to maintain a clean broth profile.
- Acid & Brightness Balance: A final pour of fresh lime juice right before serving awakens the heavy, earthy spices of cumin and chili powder.
- Make-Ahead / Prep Strategy: This chili deepens in flavor overnight; for the best results, cook completely, chill rapidly, and store for up to 3 days in the refrigerator.
- Pan Selection & Heat Control: Use a heavy-bottomed cast iron or enameled Dutch oven for superior heat retention during the long simmer.
- Serving Tip: Serve the hot chili in deep ceramic bowls beside a chilled plate containing the crisp MFL Garden Salad to provide a refreshing temperature contrast.
MFL Mediterranean Diet Pyramid Score™
4.6/5 ⭐⭐⭐⭐⭐ 93% Alignment. This pairing represents an outstanding integration of lean protein, high-fiber legumes, and diverse phytochemicals from both cooked and raw vegetables. The cold-pressed EVOO provides the necessary monounsaturated fats to support cardiovascular health while enhancing the absorption of fat-soluble vitamins.
Storage Guide & Food Safety
- Refrigeration: Refrigerate leftover chili within 2 hours in a shallow, airtight container at 40°F (4°C) or below; consume within 4 days. Store undressed salad separately for up to 2 days.
- Food Safety & Cooling Warning: The soup freezes exceptionally well for up to 3 months; thaw overnight in the refrigerator. Reheat thoroughly to a rolling simmer or an internal temperature of 165°F (74°C).
Dietary Modifiers & Clinical Insights
This dish is crafted for exceptional flavor and backed by nutritional science. Tap below to customize it—from the New Modern Mediterranean Diet baseline to fit your lifestyle, doctor’s recommendations, and goals to live a long and healthy life.
Dietary Modifiers
Click to expand the pathways below. Only opened selections will print.
🇮🇹 NEW MODERN MEDITERRANEAN DIET (Standard)
Note: The modifier instruction below is calculated strictly per 1 serving (per person).
- ❤️ 🅜 Medium Portion Meal Target (~820 kcal): Use ingredients exactly as listed above combined with 2.5 slices of bread / 125g (4.4 oz) (300 kcal) and a 1/2 tsp (2.5 ml) EVOO drizzle (20 kcal), for an actual total of ~822 kcal.
👉 Looking for a different portion? Click here to select 🅢 Small, 🅜 Medium, or 🅛 Large.
🇺🇸 NEW AMERICAN 2025 DGA — THE METABOLIC SWITCH™
Note: Engaging The Metabolic Switch™ reallocates carbohydrate calories from bread toward lean protein and healthy fats. All values are calculated strictly per 1 serving (per person).
- 🚫 Bread Reallocation: Omit the assigned bread entirely. To maintain meal volume, double your portion of the accompanying MFL Garden Salad (+120 kcal) (fully accounted for in the target calories below).
- 🌱 Whole-Food Carbs: The original legumes (kidney beans) are kept intact to provide sustained energy and high-satiety fiber.
- 🫒 Healthy Fats Calibration: Monounsaturated fats are precisely balanced per portion below using pan EVOO, fresh avocado, or finishing drizzles.
- 🥩 🅜 Medium Power-Up Target (~820 kcal Total): Increase Ground beef (93/7) to 180 g (6.3 oz) raw weight per person (+120 kcal over base) and garnish with 50 g (1.8 oz) fresh avocado (80 kcal). Combined with the base bowl and doubled salad (+120 kcal), the plate completes, maintaining an actual total of ~822 kcal.
👉 Looking for a different portion? Click here to select 🅢 Small, 🅜 Medium, or 🅛 Large.
Dietary Variances for Clinical & Specialty Diets
Click to expand specific diets. Only opened selections will print.
Anti-Inflammatory
Diabetic
FODMAP
Gluten-Free
Ketogenic
Lactose-Free
Low-Carb
Low Fat
Low Fiber / GI Rest
Low Sodium
Renal
Vegan / Plant-Based
AI Dietitian Health Highlights
- The Fiber Factor & Gut Health: Kidney beans are exceptional sources of resistant starch and soluble fiber, which actively nourish the colonic microbiome and promote regular gastrointestinal function.
- Glycemic & Metabolic Control: The combination of lean protein from the beef and profound fiber from the beans creates a slow, sustained gastric emptying rate, preventing post-prandial glucose spikes.
- Heart-Healthy Lipids: While the dish contains moderate saturated fats from lean beef, the inclusion of EVOO dominates the lipid profile, providing oleic acid that supports arterial elasticity and vascular health.
- Cellular Longevity: Cooked tomatoes release highly bioavailable lycopene, a potent antioxidant that, when absorbed with EVOO, provides robust cellular protection against oxidative stress.
Meal Planning & Compliance
Pairing Suggestions
Serve accompanied by a glass of chilled, filtered water (~400 ml) with an optional lime wedge.
Frequently Asked Questions
- Can I use canned kidney beans instead of cooking them from scratch? Yes, canned beans may be used. Rinse them thoroughly under cold water to remove excess sodium and starchy canning liquid before adding them to the pot.
- Why mash half the beans at the end? Mashing releases the beans' interior starches directly into the broth, naturally thickening the chili without needing to add flour or cornstarch.
- Can I use a leaner ground beef, like 99%? You can, though 93/7 provides a superior balance of moisture and flavor for long simmering. If using 99% lean, you may need a slight splash of extra broth to prevent drying out.
