Chili con Carne

Chili con Carne Soup Bowl

A hearty Southwestern beef entree soup featuring a rich and zesty blend of lean protein, fiber-packed kidney beans, and aromatic spices. This recipe honors a classic American culinary tradition while adhering to a healthy Mediterranean framework designed for longevity and metabolic wellness.

Author: Executive Chef Giuseppe Urbano | Cuisine: American / Southwestern | Diet: New Modern Mediterranean Diet

Course: Entree | Menu Plan: Week 1 Lunch

Time: Prep: 15 Min | Cook: 70 Min | Total: 85 Min

Base Yield: 2 Servings

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Ingredients

For the Soup Base:

• 15 ml (1 tbsp) Extra Virgin Olive Oil (EVOO)
• 200 g (7 oz) Ground Beef, 93/7 lean
• 100 g (3.5 oz) Yellow Onion, peeled and chopped
• 10 g (0.4 oz) Garlic, minced
• 100 g (3.5 oz) Green Bell Pepper, cored and cubed
• 140 g (5 oz) Tomatoes, diced or crushed

For the Seasoning and Liquids:

• 250 g (8.8 oz) Red Kidney Beans, cooked and chilled
• 2 tsp Ground Cumin
• 2 tsp Chili Powder
• 1 tsp Dried Oregano
• 0.25 tsp Salt and Pepper Mix (medium density)
• 300 ml (10.1 fl oz) Low-Sodium Beef Broth
• 1 ring Jalapeño Pepper, minced
• 1 tbsp Fresh Cilantro, chopped
• 1 lime wedge

Instructions

1. Brown the Beef: Heat a saucepan over medium heat for 2 minutes; add the extra virgin olive oil, ground beef, and half of the salt and pepper mix. Cook for 5–8 minutes, breaking the meat into small crumbles.
2. Sauté Aromatics: Stir the chopped onions into the beef and cook for 2 minutes, then add the minced garlic and cook for 30 seconds.
3. Incorporate Vegetables: Add the cubed green bell peppers to the pot, stirring well to combine with the beef and aromatics.
4. Add the Beans: Stir the cooked kidney beans into the saucepan.
5. Toast the Spices: Stir in the ground cumin, chili powder, dried oregano, and the remaining salt and pepper mix. Cook for 2 minutes.
6. Add Liquids: Incorporate the tomatoes, pour in the low-sodium beef broth, and add the minced jalapeño.
7. Deglaze and Boil: Bring the mixture to a boil over high heat for 2 minutes while scraping the bottom of the pan with a wooden spoon.
8. Simmer and Thicken: Reduce heat to low, cover, and simmer for 45 minutes. Remove the lid, mash half of the beans with a masher, and return to a boil for 7–10 minutes.
9. Finish and Serve: Remove from heat, stir in the juice of the lime and the fresh chopped cilantro. Ladle into bowls.

Chef Notes

• Bean Texture: If using canned beans instead of freshly cooked, ensure they are rinsed thoroughly. The mashing technique is a professional standard to create body in soups.
• Consistency Control: If the soup reduces too much during the 45-minute simmer, simply stir in 60 ml (1/4 cup) of water to reach your preferred thickness.
• Flavor Enhancement: Substitute the dried oregano with 0.5 tsp of fresh oregano added during the final 10 minutes of simmering for a brighter herbaceous note.