Introduction
Chili is one of those dishes that people love to make and enjoy, especially when the weather turns chilly or you need something hearty and filling. It’s versatile, packed with flavor, and can easily be customized to fit your tastes. The beauty of chili lies in its simplicity. The traditional version of chili usually includes beans, but for those who prefer a bean-free option, a beanless chili recipe can be just as delicious and filling. This healthy beanless chili recipe offers the same comforting depth of flavor as the original but without the beans. It’s ideal for anyone looking to cut down on carbs, follow a low-carb or keto diet, or simply skip beans for any reason.
In this recipe, we combine lean ground meat, flavorful spices, and a rich tomato base to create a chili that’s as satisfying as it is nutritious. Whether you’re new to cooking or a seasoned pro, this dish is quick and easy to prepare, and it can be customized with your favorite ingredients. Plus, you can make a big batch and enjoy leftovers for several days, making it a perfect meal for busy weeks. Let’s dive into the recipe so you can make your own bowl of healthy, delicious, and beanless chili.
Ingredients Needed
Making this beanless chili is simple, and the ingredients are easy to find in your local grocery store. You’ll need a few basic items to get started, and with the right ingredients, you can create a flavorful chili that’s packed with protein and healthy fats. Below is a list of all the ingredients you’ll need along with their respective calorie counts, making it easier for you to track your intake if that’s important to you.
| Ingredient | Amount | Calories |
|---|---|---|
| Ground turkey or beef | 1 lb | 240 (turkey) |
| Olive oil | 1 tbsp | 120 |
| Onion (diced) | 1 medium | 45 |
| Bell pepper (diced) | 1 medium | 25 |
| Garlic (minced) | 3 cloves | 15 |
| Tomato paste | 2 tbsp | 30 |
| Crushed tomatoes | 1 can (15 oz) | 70 |
| Diced tomatoes (no salt) | 1 can (14 oz) | 35 |
| Chili powder | 2 tbsp | 24 |
| Ground cumin | 1 tbsp | 22 |
| Paprika | 1 tsp | 6 |
| Oregano (dried) | 1 tsp | 3 |
| Salt | To taste | 0 |
| Black pepper | To taste | 0 |
| Water or low-sodium broth | 1 cup | 15 (broth) |
Total Calories (for entire recipe): ~600 calories
Calories per serving (based on 4 servings): ~150 calories
As you can see, this chili is light on calories but rich in nutrients, making it a great option for those looking to enjoy a filling meal without the extra calories. You can easily adjust the calorie content by using a leaner ground meat or using broth instead of oil for cooking, depending on your dietary preferences.
Step-by-Step Cooking Instructions
Now that you have your ingredients ready, let’s dive into the step-by-step process of making this healthy, beanless chili. The method is straightforward and doesn’t take much time at all, so you’ll be enjoying your chili in no time.
Begin by heating the olive oil in a large pot or Dutch oven over medium heat. Olive oil adds a healthy fat to the dish while giving the chili a nice base of flavor.
Add the ground turkey (or beef) to the pot. Break it up with a spoon as it cooks, ensuring that it browns evenly. Stir occasionally and cook for about 5 to 7 minutes until the meat is browned and fully cooked. If you’re using ground beef, you might need to drain any excess fat, especially if you’re using a higher-fat cut.
Once the meat is cooked through, add the diced onion, bell pepper, and minced garlic to the pot. Stir occasionally, allowing the vegetables to soften. This will take about 3 to 4 minutes. Cooking the vegetables this way brings out their sweetness, which balances the spiciness of the chili.
Sprinkle in the chili powder, cumin, paprika, and oregano. Stir everything together to make sure the spices coat the vegetables and meat. Let the spices toast for about 1 to 2 minutes to bring out their full flavors.
Add the tomato paste, crushed tomatoes, and diced tomatoes to the pot. These ingredients create the base of your chili. Stir them into the mixture and let everything combine.
Add 1 cup of water or low-sodium broth to the pot. Stir the mixture, bringing it to a gentle simmer. Lower the heat to medium-low and let it simmer uncovered for 20 to 30 minutes. The chili will thicken slightly as it cooks, and the flavors will meld together beautifully.
After the chili has simmered for a while, taste it. You can adjust the seasoning by adding more salt, pepper, or chili powder if you like more heat. Let it simmer for a few extra minutes if you want a thicker consistency.
Once the chili has reached your desired consistency, it’s time to serve. Ladle it into bowls and enjoy it while hot.
Tips for Customizing the Recipe
One of the best parts of making chili is that it’s so versatile. You can easily adjust the recipe to fit your preferences and dietary needs. Here are some ideas for customizing this healthy beanless chili:
Want to sneak in more vegetables? You can add zucchini, mushrooms, or even spinach to the chili. They’ll add nutrition and texture without overpowering the flavor.
If you like your chili with a bit of a kick, consider adding jalapeños, cayenne pepper, or red pepper flakes. Add these ingredients to taste, so you control how spicy the chili becomes.
While the recipe calls for ground turkey or beef, feel free to swap it out for chicken, ground pork, or even plant-based alternatives like lentils, tempeh, or tofu for a vegetarian version.
If you prefer your chili thicker, simply let it simmer for a bit longer or add a small amount of cornstarch mixed with water. This will help give it a more stew-like consistency.
For a smokier taste, try adding a small splash of liquid smoke or a teaspoon of smoked paprika to your chili.
Nutritional Information
Here’s a quick look at the nutritional breakdown of your beanless chili, so you know exactly what you’re eating. The recipe makes four servings, with each serving providing:
- Calories: 150 kcal
- Protein: 22g
- Carbohydrates: 12g
- Fiber: 4g
- Fat: 6g
- Sodium: 400mg
- Sugar: 6g
This makes the chili a great option for anyone watching their calorie intake or trying to eat a low-carb or keto-friendly diet. It’s rich in protein and fiber, which will help keep you full and satisfied longer.
Serving Suggestions
To make this meal even more enjoyable, consider pairing your chili with a variety of toppings and sides. Here are a few ideas to elevate your chili experience:
Add a sprinkle of your favorite cheese, such as cheddar, Monterey Jack, or a dairy-free cheese, for a creamy texture.
Top your chili with a few slices of fresh avocado or a spoonful of guacamole. The creamy richness pairs perfectly with the spicy chili.
Serve your chili with a handful of crunchy tortilla chips for extra texture.
A slice of cornbread on the side adds sweetness and moisture, making your meal even more satisfying.
Conclusion
This healthy and easy beanless chili recipe is the perfect way to enjoy a comforting meal without the beans. It’s a great option for anyone looking for a low-carb, protein-packed dish that’s both delicious and simple to make. Whether you prefer it spicy or mild, with extra vegetables or a smoky flavor, this recipe can easily be customized to suit your tastes. Plus, with its straightforward ingredients and quick cooking time, you’ll have a satisfying meal ready in no time. So give this beanless chili a try and enjoy a cozy bowl of flavor-packed goodness that’s both healthy and easy to make!