Cowboy Beef & Bean Chili

4 Reviews
From: EatingWell Magazine September/October 2013

Anything but dainty, this healthy cowboy beef and bean chili recipe is hearty with the addition of mushrooms and beer. To keep the saturated fat low, we use one pound of ground beef and add whole-grain bulgur to boost the volume and fiber in this chili recipe. After all the ingredients are added to the pot, we like to slowly simmer our chili for close to an hour to develop the best flavor, but if you're in a hurry, reduce the liquid by half and simmer for 20 to 25 minutes.

Ingredients 6 servings

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  • 3 tablespoons extra-virgin olive oil or canola oil
  • 1 pound 90%-lean ground beef
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 8 ounces mushrooms, diced (about 3 cups)
  • 1/2 cup bulgur
  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons ancho chile powder (see Tip)
  • 1 tablespoon chili powder
  • 1 tablespoon paprika
  • 2 teaspoons ground cumin
  • 1/2 teaspoon salt
  • 2 15-ounce cans no-salt-added kidney beans, rinsed
  • 3 cups reduced-sodium beef broth
  • 1 12-ounce bottle lager-style beer

Preparation

  • Active

  • Ready In

  1. Heat oil in a Dutch oven over medium-high heat. Add ground beef, onion and garlic. Cook, stirring and breaking up the meat with a wooden spoon, until the meat is no longer pink, 3 to 5 minutes.
  2. Add mushrooms and cook, stirring occasionally, until the mushrooms are starting to soften, 5 to 7 minutes.
  3. Add bulgur, Worcestershire sauce, ancho chile powder, regular chili powder, paprika, cumin and salt and cook, stirring, until aromatic, 30 seconds to 1 minute.
  4. Stir in kidney beans, then pour in broth and beer; bring to a boil.
  5. Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.
  • Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
  • Ancho chile powder, made from dried poblano peppers, has a mild, sweet spicy flavor. Look for it in the spice section of well-stocked supermarkets. Other mildly spicy chili powder can be used in its place.

Nutrition information

  • Serving size: about 1 1/2 cups
  • Per serving: 278 calories; 8 g fat(1 g sat); 14 g fiber; 38 g carbohydrates; 13 g protein; 20 mcg folate; 2 mg cholesterol; 3 g sugars; 0 g added sugars; 1776 IU vitamin A; 4 mg vitamin C; 103 mg calcium; 3 mg iron; 610 mg sodium; 883 mg potassium
  • Nutrition Bonus: Zinc (37% daily value), Vitamin A (36% dv), Potassium (29% dv), (Iron 28% dv), Magnesium (21% dv).
  • Carbohydrate Servings: 2
  • Exchanges: 1 1/2 starch, 1/2 vegetable, 1 lean meat, 2 medium-fat meat, 1 1/2 fat

Reviews 4

August 04, 2014
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By: oaclavel
Best chili ever! I've made this numerous times due to its low calorie and sodium. The spices are the real winner here...this chili just tastes incredible! Pros: Tastes great, smells delicious, and no one has ever turned it down. Cons: Could use some more salt.
January 10, 2014
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By: melanie.post
Delicious Really good, easy to make and perfect to bring to lunch at work. I used chicken breast pieces instead of beef and added red peppers and corn. When I reheated it I added a bit of beer to thin it out - and amp up the flavors. Will definitely be making this again!
December 29, 2013
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By: EatingWell User
Great recipe! I'm always trying new chili recipes. This one turned out surprisingly good. I followed the recipe as written, including cooking it for about an hour to reduce the liquids. Next time, I plan on adding in some more vegetables, including bell pepper. Pros: Easy, tasty, healthy Cons: None
October 20, 2013
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By: jillnyc
Yummy &healthy Simple to prepare, flavorful, & even picky eaters like it. I'll definitely make this again. Pros: Flavorful,simple to make,picky eaters polished off the left overs.