Dairy Farmers of Canada

Family Favourite Chili

Our dietitians' favourite

Chili is a classic and with good reason. It’s healthy, easy to make and dinner is done – no side dishes needed.

  • Prep: 15 min
  • Cooking: 1 h 10
Yields 8
Family Favourite Chili


  • 1 lb (500 g) lean ground beef
  • 3 cloves garlic minced
  • 1 onion finely chopped
  • 2 cans (540 mL) red kidney beans drained and rinsed
  • 2 cans (796 mL) diced tomatoes preferably no salt added
  • 2 tbsp (30 mL) tomato paste preferably no salt added
  • 2 cups (500 mL) zucchini chopped
  • 1 red pepper chopped
  • 1 yellow pepper chopped
  • 1 carrot chopped
  • 1 cup (250 mL) frozen corn kernels
  • 3 tbsp (45 mL) chili powder
  • 1 tbsp (15 mL) ground cumin
  • 1 tbsp (15 mL) oregano leaves
  • 1 tbsp (15 mL) hot pepper sauce
  • 1/2 tsp (2 mL) salt
  • 2 cups (500 mL) shredded Canadian Cheddar cheese
  • 1/2 cup (125 mL) coriander (optional)


Place beef, garlic and onion in a very large pot, set over medium-high heat. Cook, breaking up beef with a fork, for 8 to 10 min or until no longer pink. Drain to discard any fat.

Add beans, tomatoes, tomato paste, zucchini, peppers, carrot, corn, chili powder, cumin, oregano, hot pepper sauce and salt to pot. Stir well. Bring to a boil, then reduce heat to low. Cover, gently simmer and stirring occasionally, cook for about 1 hour or until desired thickness is reached.

Stir in half the Canadian Cheddar cheese and coriander (if using). Ladle chili into bowls and sprinkle each bowl with remaining cheese.


Chili can be made easily in a slow cooker. Cook meat, garlic and onion in a small skillet. Drain fat then add meat mixture to slow cooker. Add remaining ingredients (except cheese and coriander). Stir well. Cover and cook on Low for 8 hrs or on High for 4 hrs. Stir in half the cheese and coriander. Serve sprinkled with remaining cheese.

For the Adventurous: For smoky flavour, omit the hot pepper sauce and add 1 to 2 chopped chipotle peppers in adobo sauce or chipotle hot pepper sauce.

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Nutritional information

Per serving
Energy: 413 Calories
Protein: 30 g
Carbohydrate: 37 g
Fat: 18 g
Fibre: 11.8 g
Sodium: 649 mg

Top 5 Nutrients

(% DV*)
Calcium: 33 % / 361 mg
Thiamin: 96 %
Vitamin B12: 85 %
Vitamin C: 157 %
Zinc: 60 %