Classic Hearty Beef and Bean Chili

PregnancyAmericanEasyServes 235 min

A comforting bowl of fully cooked ground beef, kidney beans, and diced tomatoes topped with pasteurized cheddar cheese.

As energy returns and maternal blood volume climbs steeply, iron needs ramp up significantly. The combination of iron-rich beef and beans with vitamin C from tomatoes ensures optimal iron absorption to support rising red blood cell demands. Meanwhile, protein fuels rapid fetal tissue growth, and pasteurized cheddar cheese chips in valuable calcium right when the baby's bones are actively hardening.

View Nutrition Facts

One serving≈880 kcal · 48 g protein

Calories880 kcal

Protein48 g

Carbs45 g · 9.6g sugar

Fat58 g · 22.2g sat

Fiber12 g

Sodium1,863 mg

Folate208 mcg DFE

Iron8.4 mg

Calcium364 mg

Choline148 mg

Iodine81 mcg

Vitamin D22 IU

Vitamin B123.4 mcg

Zinc8.8 mg

from its ingredients

Ingredients

10 oz ground beef
1 yellow onion, diced
2 cloves garlic, minced
1 tbsp cooking oil
1 can kidney beans, rinsed and drained
1 can diced tomatoes, undrained
½ cup beef broth
1½ tsp chili powder
1 tsp cumin
½ tsp salt
½ tsp black pepper
2 oz cheddar cheese (pasteurized), shredded

Cookware

Chef's knife
Cutting board
Can opener
Colander — for beans
Measuring cups
Measuring spoons
Dutch oven — or heavy bottomed large pot
Wooden spoon
Ladle

Method

1Prepare your workspace: dice the onion, mince the garlic, rinse and drain the kidney beans, and open your cans. Place a dutch oven over medium-high heat and add 1 tbsp cooking oil.
2When the oil is shimmering hot, add 10 oz ground beef. Break it up with a wooden spoon and let it sit undisturbed for 2 minutes to develop a brown crust. Then, stir and cook for another 2-3 minutes until fully browned with no pink remaining.
3Reduce the heat to medium. To the beef and its rendered fat, add the 1 diced yellow onion, 2 minced cloves garlic, 1.5 tsp chili powder, 1 tsp cumin, 0.5 tsp salt, and 0.5 tsp black pepper. Cooking the spices in the hot fat (called 'blooming') deepens their flavor. Sauté until the onions are soft and very fragrant, about 4-5 minutes.
4Pour in 0.5 cup beef broth, scraping the bottom of the pot with your wooden spoon to lift up any browned savory bits (the fond). Stir in the 1 can rinsed kidney beans and the 1 can undrained diced tomatoes. Bring the mixture to a rapid bubble.
5Once bubbling, reduce the heat to low so the chili holds a gentle simmer. Cook uncovered for 15-20 minutes, stirring occasionally, until the tomatoes have broken down slightly and the liquid has thickened to your liking.
6Turn off the heat. Ladle the hot chili into bowls and immediately sprinkle evenly with 2 oz shredded cheddar cheese so it gently melts over the top.

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