Chilli con carne

Chilli con carne, a sociable, hearty dish in the best sense of the word: beef, kidney beans and spices simmered together. Rich in protein (animal and plant) and fibre, it is a complete, economical meal, perfect for big gatherings and batch cooking.

Preparation: 15 min  |  Cooking: 40 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 494 kcal · 39 g protein · 36 g carbohydrate · 18 g fat

Ingredients

• 400 g minced beef
• 2 tins of kidney beans
• 1 tin of chopped tomatoes
• 1 onion
• 1 red pepper
• 1 tin of sweetcorn
• 1 tsp cumin
• 1 tsp paprika

Method

1. Fry the diced onion and pepper, add the minced beef and brown it.
2. Stir in the cumin and paprika (and chilli to taste).
3. Add the tomatoes, and the drained kidney beans and sweetcorn.
4. Simmer gently for 30 to 35 minutes, until the sauce thickens. Serve with rice.

Nutritional benefits

Chilli con carne combines two sources of protein: beef (well-absorbed haem iron, vitamin B12) and kidney beans (plant protein and fibre), for a very filling, restorative dish that is popular for building muscle. The beans and vegetables provide fibre, which slows digestion and steadies blood sugar. Served with rice, it offers a complete nutritional profile. Choosing lean beef (5 to 10% fat) helps reduce saturated fat.

Variations and substitutions

• Lighter: lean beef, or replace part of it with lentils.
• Vegetarian: the sin carne version (all beans and vegetables).
• Spicier: fresh chilli, hot sauce, dark chocolate (a Mexican trick).
• To serve with: rice, sweet potato, or as a taco filling.

Storage and making ahead

Chilli is better reheated the next day, as the flavours deepen. It keeps for 4 days in the fridge and freezes perfectly in portions: a batch cooking essential.

💡 Good to know

Simmer on a low heat for as long as you can: that is what develops the flavours. A touch of cocoa or dark chocolate adds depth, as in traditional Mexican recipes.

Read also

Discover more high-protein recipes · muscle-building recipes.

The foods in this recipe: minced beef · kidney beans · tomatoes · onion · red pepper.

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