Beef and black bean chili

Name: Beef and black bean chili
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Ingredients: 340 g ground beef, 85% lean, browned and drained, weighed cooked; 2 tsp olive oil (9 g); 1 medium onion, chopped (110 g); 1 medium red bell pepper, chopped (119 g); 1 medium carrot, chopped (61 g); 3 cloves garlic, chopped (9 g); 1 can (14.5 oz) canned tomatoes, with their juice (411 g); 2 cups black beans, cooked and drained (344 g); ½ cup cheddar, shredded, to serve (56.5 g); 2 tsp chili powder, 1 tsp ground cumin, and 1 tsp dried oregano; 1 cup (240 ml) water; Salt, pepper, and chopped parsley or cilantro

A thick chili of browned beef, black beans, peppers, carrots, and tomatoes, topped with cheddar. Makes four bowls.

453calories

36 gprotein

31 gcarbs

21 gfat

Per serving, 1 of 4. Calories and macros from USDA values for the amounts below.

In these collections: Meal prep Dinner under 500 calories

Photo of a similar dish: Piotr Arnoldes on Pexels.

Ingredients

Ground beef, 85% lean, browned and drained, weighed cooked340 g870 cal
Olive oil2 tsp · 9 g80 cal
Onion, chopped1 medium · 110 g44 cal
Red bell pepper, chopped1 medium · 119 g31 cal
Carrot, chopped1 medium · 61 g25 cal
Garlic, chopped3 cloves · 9 g13 cal
Canned tomatoes, with their juice1 can (14.5 oz) · 411 g66 cal
Black beans, cooked and drained2 cups · 344 g454 cal
Cheddar, shredded, to serve½ cup · 56.5 g228 cal
Whole recipe, 4 servings1,811 cal

To taste, not counted: 2 tsp chili powder, 1 tsp ground cumin, and 1 tsp dried oregano; 1 cup (240 ml) water; salt, pepper, and chopped parsley or cilantro. They add a few calories at most.

Method

Brown the beef in a large pot over medium-high heat, breaking it up, for 8 to 10 minutes, until cooked through (71 °C / 160 °F). Tip it into a sieve to drain the fat, then weigh it: this recipe counts 340 g of browned beef, from about 1 lb (450 g) raw.
Wipe out the pot, warm the oil, and cook the onion, pepper, and carrot over medium heat for 8 minutes, until soft. Add the garlic and spices and stir for 30 seconds.
Return the beef, add the tomatoes, beans, and water, and bring to a boil. Simmer, partly covered, for 25 to 30 minutes, stirring now and then, until thick.
Season with salt and pepper. Serve in four bowls, each topped with 2 tablespoons of cheddar and some herbs.

Make ahead and store: Cool the chili and store it in four containers, with the cheddar packed separately. Refrigerate within 2 hours of cooking and eat within 3 to 4 days. Reheat until steaming hot all the way through, 74 °C (165 °F).

How the calories add up

The beef supplies 870 of the 1,811 calories. Leaner beef lowers that; use its label or USDA entry in the recipe calculator.
The USDA entry is for browned crumbles without the fat that melts out. Fat left in the pot isn’t counted here, which is why the recipe drains it.
The cheddar adds 57 calories per bowl. Each bowl has about 36 g of protein.

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Recipe by the Calorify team. Nutrition is calculated from USDA FoodData Central (SR Legacy) values for the amounts listed, then rounded. It is an estimate, not a lab analysis, and your ingredients and portions may differ. Times are approximate. General information, not individualized nutrition advice. Read our editorial approach.