Beef and red kidney bean chili con carne
A generous, slow-simmered chili stacking beef, red beans and rice: plenty of protein, fibre and carbs in one pot — ideal to batch-cook.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle500 g ground beef
- check_circle250 g cooked red kidney beans
- check_circle400 g crushed tomatoes
- check_circle1 onion
- check_circle1 bell pepper
- check_circle2 cloves garlic
- check_circle14 g olive oil
- check_circle240 g basmati rice
- check_circleCumin, paprika, chili, salt, pepper
Method
- 1Sauté the diced onion, garlic and pepper in the oil.
- 2Add the ground beef and brown it.
- 3Stir in the tomatoes, spices, salt and pepper, then simmer for 20 minutes.
- 4Add the red beans and cook a further 5 minutes.
- 5Serve over a bed of cooked basmati rice.
A classic that happens to fit training perfectly
Chili con carne ticks almost every box of a good athlete's dish without even trying. Ground beef for protein and iron, kidney beans for plant protein, fibre and slow carbs, tomato and spices for flavour. One serving brings 34 g of protein, 76 g of carbs, 30 g of fat and 705 kcal: a complete, filling meal.
Its other strength is volume: the beans and tomato fill both the plate and the stomach. You easily stay full for hours after a bowl of chili, which makes it useful both when bulking (dense calories) and for managing hunger.
Making the chili leaner or more calorie-dense
The 30 g of fat per serving come mostly from the beef. For a cutting version, choose 5%-fat ground beef: you cut calories noticeably while keeping the 34 g of protein. You can also swap part of the meat for extra beans for more fibre and satiety at the same calories.
When bulking, serve the chili over rice: 60 to 80 g of dry rice per person add clean carbs and turn the dish into a real refuelling meal. It is the classic chili + rice pairing, unbeatable for covering a big calorie need.
The ultimate batch-cooking dish
Chili is better reheated: the spices have time to infuse. It is the ideal meal-prep candidate — make a big pot for four, divide into containers, and you have meals ready for several days. It also freezes very well in individual portions.
On technique, brown the beef well before adding the tomato, let it simmer at least 30 minutes so the flavours bind, and adjust the chili to your tolerance. Cumin, paprika and a square of dark chocolate add depth for no meaningful calories.
Iron, fibre and satiety: the nutrition edge
Beyond the macros, chili is dense in micronutrients useful to athletes. Ground beef is one of the best sources of heme iron — the form best absorbed by the body — and of zinc, two minerals key to energy and recovery that often run low on high training volumes. The vitamin C from tomato and peppers further improves that iron's absorption.
The kidney beans bring a big dose of fibre (7 to 8 g per serving) that slows digestion, steadies blood sugar and prolongs satiety. That is exactly what makes chili so filling: a real advantage when cutting, where controlling hunger makes all the difference.
What to pair it with
The chili stands on its own, but pairs well with carbs or other protein-rich simmered dishes for your week.
Key takeaways
- 34 g protein, 76 g carbs, lots of fibre: a complete, very filling dish.
- 5%-fat beef for cutting; over a bed of rice for bulking.
- Better reheated and freezes well: the ultimate meal-prep dish.
- Brown the meat well and simmer at least 30 min for flavour.
Frequently asked questions
Is chili con carne good for bulking?
Yes: calorie-dense, rich in protein (beef + beans) and carbs, it easily covers a large meal. Served with rice it becomes an ideal refuelling meal on heavy training days.
Do kidney beans really provide protein?
Yes, about 8 to 9 g of protein per 100 g cooked, on top of fibre and slow carbs. Combined with the beef, they raise the dish's total protein and improve satiety thanks to the fibre.
Can you freeze chili con carne?
Absolutely. Let it cool, divide into individual portions and freeze for up to 3 months. Reheat it straight in a pan or microwave — the flavour is often better after resting.
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