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Low-Fat Chili con Carne with Beans and Whole-Grain Rice
Recipe

Low-Fat Chili con Carne with Beans and Whole-Grain Rice

Main • Switzerland

A practical weeknight chili made with lean beef, kidney beans and a tomato-pepper base, served with whole-grain rice for a satisfying, balanced plate.

Why smarter

Lean minced beef, plenty of beans and vegetables, and whole-grain rice keep it filling with less saturated fat while staying classic and comforting.

Chef tip

If you have time, simmer the chili 10–15 minutes longer with the lid slightly ajar—flavours deepen and it naturally thickens without extra fat.

Soft line

Comfort food you’ll want on repeat.

Ingredients

# Ingredient Text Amount Unit Ingredient Name Notes
1 Whole-grain rice 240.000 g whole-grain rice dry weight
2 Canola oil 2.000 tsp canola oil for cooking
3 Onion, finely chopped 1.000 medium onion
4 Carrot, finely diced 1.000 medium carrot
5 Red bell pepper, diced 1.000 medium red bell pepper
6 Garlic, minced 2.000 cloves garlic
7 Lean minced beef (about 5% fat) 400.000 g lean minced beef
8 Tomato purée (concentrate) 2.000 tbsp tomato purée
9 Ground cumin 2.000 tsp ground cumin
10 Sweet smoked paprika 2.000 tsp smoked paprika
11 Chili powder 1.000 tsp chili powder adjust to taste
12 Dried oregano 1.000 tsp dried oregano
13 Chopped tomatoes (canned) 400.000 g canned chopped tomatoes 1 can
14 Low-salt beef stock (or water) 250.000 ml beef stock low-salt preferred
15 Kidney beans, drained and rinsed 480.000 g kidney beans about 2 x 240 g drained
16 Salt salt to taste
17 Black pepper black pepper to taste
18 Lime juice (optional) 1.000 tbsp lime juice to brighten at the end
19 Fresh parsley or coriander, chopped (optional) 2.000 tbsp fresh herbs for serving
20 Plain low-fat yogurt (optional, to serve) 120.000 g low-fat yogurt about 1–2 tbsp per serving

Method

  1. Cook the whole-grain rice in lightly salted water according to the packet instructions; drain if needed and keep warm.
  2. Meanwhile, heat the canola oil in a large pot over medium heat. Add onion, carrot and bell pepper with a pinch of salt and cook 6–8 minutes, stirring, until softened.
  3. Add garlic and cook 30 seconds until fragrant.
  4. Add the lean minced beef. Cook 5–6 minutes, breaking it up with a spoon, until browned; if there is excess liquid, simmer briefly to evaporate.
  5. Stir in tomato purée, cumin, smoked paprika, chili powder and oregano. Cook 1 minute to toast the spices.
  6. Add chopped tomatoes and stock. Bring to a gentle simmer and cook uncovered for 12–15 minutes, stirring occasionally, until slightly thickened.
  7. Stir in the drained kidney beans and simmer 5 minutes to heat through. Taste and season with salt and pepper.
  8. Finish with lime juice if using. Serve the chili over whole-grain rice, topped with herbs and a spoon of low-fat yogurt if desired.