Easy Chili

This chili recipe is a quick and easy meal that can be ready in minutes. The carrots add a sweet flavor and hearty texture that even kids will love. Add a dollop of plain Greek yogurt, top with cheese and dip tortilla chips for a fun, festive way to eat chili.

Bowl of chili with dollop of greek yogurt and shredded cheese on top, with saltine crackers on the side.
Preparation Time
  • 5 minutes
Cooking time
  • 20 minutes
Number of servings
  • 6
Difficulty
  • Easy

Ingredients


  • 1 cup onion, chopped, about 1 large onion
  • 1 large bell pepper, chopped
  • 2 carrots, chopped or shredded
  • 1-14.5 oz. can no salt added diced tomatoes
  • 1 cup low sodium tomato sauce
  • 2-15 oz. cans pinto beans, drained and rinsed
  • 1 tsp. chili powder
  • 1/2 tsp. cumin
  • 1 tsp. oregano
  • 1/2 tsp. garlic powder

Directions

    1. Wash hands with soap and water before preparing food, and wash all produce with cold running water.
    2. Chop the onion, pepper and carrots.
    3. Heat a large pot and cook onions, pepper and carrots until tender, about 2-3 minutes.
    4. Add the beans, diced tomatoes, tomato sauce, chili powder, cumin, oregano and garlic powder. Bring to a boil, turn down heat and simmer until all vegetables are tender, about 10 minutes.

    Slow Cooker Directions:

    1. Put all ingredients in the slow cooker on high for 1-3 hours or on low for 2-4 hours. Don't cook dry kidney beans or red beans in the slow cooker.

    Number of Servings 6, Serving Size 1 1/4 cups, Calories 250, Total Fat 4 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 350 mg, Total Carbohydrates 43 g, Fiber 3 g, Total Sugars 4 g, Includes 0 g Added Sugars, Protein 12 g, Vitamin D 0 mcg, Calcium 141 mg, Iron 3 mg, Potassium 703 mg

    Menu ideas:

    Try canned kidney beans, black beans or red beans in any combination.
    Meat option: add lean cooked meat, such as chicken or ground meat (drain fat from meat).
    Serve over rice, baked potato or pasta.
    Copyright www.foodandhealth.com Reprinted and revised with permission.
     

Tips

  • Roll leftovers in a flour tortilla with brown rice for a quick burrito.
    Spread tortilla chips onto baking sheet, top with chili and sprinkle shredded cheese. Bake at 400º F for 15 minutes for chili nachos.

Author(s)

Lisa Ford
Nutrition Connections Teacher
Extension Teacher
Phone: (603) 536-3720 ext. 103
Office: Cooperative Extension, Taylor Hall, Durham, NH 03824

Zeanny Egea Alvarado
Nutrition Connections Teacher
Extension Program Mgr
Phone: 603-788-4961
Office: Cooperative Extension, Taylor Hall, Durham, NH 03824