Description
This High Protein Chili is a hearty and nutritious dish packed with lean ground meat, beans, and veggies. With bold spices and a rich tomato base, this chili is perfect for meal prep, cozy dinners, or feeding a crowd. Each serving is loaded with protein and fiber to keep you full and satisfied.
Ingredients
Scale
- 1 lb (450 g) lean ground beef, turkey, or chicken
- 1 tablespoon olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 can (15 oz / 425 g) black beans, drained and rinsed
- 1 can (15 oz / 425 g) kidney beans, drained and rinsed
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed (optional for extra protein)
- 1 can (14.5 oz / 400 g) diced tomatoes
- 1 can (6 oz / 170 g) tomato paste
- 2 cups (480 ml) low-sodium beef or chicken broth
- 1 cup frozen or fresh corn (optional)
- 2 tablespoons chili powder
- 1 tablespoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1/2 teaspoon black pepper
- 1 teaspoon salt (or to taste)
- 1/4 teaspoon cayenne pepper (optional for heat)
Optional Toppings:
- Shredded cheese
- Greek yogurt or sour cream
- Sliced green onions
- Chopped fresh cilantro
- Sliced avocado
Instructions
🍳 Cook the Meat:
- Sauté the Meat:
- In a large pot or Dutch oven, heat olive oil over medium heat.
- Add ground meat and cook until browned, breaking it up with a spoon (5-7 minutes).
- Drain excess fat if needed.
🥕 Add Vegetables and Spices:
-
Sauté Vegetables:
- Add onion, garlic, and bell peppers to the pot.
- Cook until the vegetables are softened (4-5 minutes).
-
Add Spices:
- Stir in chili powder, cumin, smoked paprika, oregano, salt, black pepper, and cayenne pepper.
- Cook for 1-2 minutes to toast the spices.
🍅 Add the Beans and Liquids:
-
Combine the Ingredients:
- Add black beans, kidney beans, chickpeas (if using), diced tomatoes, tomato paste, and broth to the pot.
- Stir well to combine.
-
Simmer:
- Bring the chili to a simmer.
- Reduce heat to low and cook for 30-45 minutes, stirring occasionally.
- Add corn in the last 10 minutes of cooking.
🍽️ Serve:
-
Taste and Adjust:
- Add more salt, pepper, or spices as needed.
-
Garnish and Enjoy:
- Serve hot with your favorite toppings.
-
Serving Suggestions:
- Pair with a side of cornbread, rice, or a fresh green salad.
Notes
- Make It Meatless: Increase the beans and add lentils for a high-protein vegetarian version.
- Meal Prep Tip: This chili freezes well! Store in freezer-safe containers for up to 3 months.
- Slow Cooker Option: Brown the meat and sauté vegetables first, then add all ingredients to a slow cooker. Cook on low for 6-8 hours or high for 3-4 hours.