Spicy Bean Chili

Standard

This one was inspired by all the non-meat-loving-women out there. You are not necessarily “vegetarian,” but you could claim it based off of the fact you just do not like to eat meat. Like my mother! This is not a vegetarian soup because I use beef bone broth in it and is the key source of protein in this soup. Beans are also packed full of protein and fiber. If you are one of those I-could-be-a-vegetarian-but-I -still-eat-animal-stuff-people, then this soup is for you. You can also add 1 pound of ground meat to this if you are not opposed to eating animal meat 🙂

Prep time:

5 minutes – no meat

10 minutes – cooking meat before adding to crock pot

Cooking time: 2 hours

Servings: 6 servings

Ingredients

Fresh

  • 1 yellow onion chopped (or 1 cup frozen chopped)
  • 1 pound ground turkey or sirloin (optional)

Pantry

  • 1 can dark red kidney beans, rinsed and drained
  • 1 can black beans, rinsed and drained
  • 1 can diced tomatoes
  • 1 can crushed tomatoes
  • 2 cups beef bone broth (or stock, but protein and nutritional benefits will change)
  • 2 tbsp hot sauce (optional)

Spices

  • 1 tbsp smoked paprika
  • 1/2 tbsp garlic powder
  • 1/2 tbsp onion powder
  • 1 tbsp ground cumin
  • 1 tbsp chili powder
  • 1 tbsp dry ranch mix
  • 1-2 tsp kosher salt, depending on how salty your ranch mix used is.

Directions

  1. If adding meat to this, first brown you meat in a separate pan. Drain juices and then add to the crock pot.
  2. Combine everything in the crock pot, stir.
  3. Cook on high for 2 hours.
  4. Serve with a scoop of non fat plain greek yogurt and add a little more protein to the bowl.

 

Using My Fitness Pal calculations, without meat.

  • Calories 229
  • Fat 2.9 g
  • Carbs 38.3 g (26.5 net)
  • Fiber 12.8 g
  • Sugar 8 g
  • Protein 14.4 g
  • With  added 1.5 oz of greek yogurt, 4.5 g protein. Total:  19 grams of protein

If you used 1 pound of lean ground turkey meat:

  • Cals 371
  • fat 9.6 g
  • Carbs 26.5 net
  • Protein 32 g
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s