What To Know
- For a hands-off approach, cook the chili soup in a slow cooker on low for 6-8 hours.
- Leftover chili soup can be stored in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.
- Whether you’re looking for a comforting meal or a low-carb culinary adventure, chili soup is a versatile and delicious option.
Indulge in the hearty and flavorful goodness of chili soup without compromising your low-carb lifestyle. Chili soup is a versatile dish that can be customized to fit your dietary needs, making it an excellent option for those watching their carbohydrate intake.
The Lowdown on Chili Soup Ingredients
Traditional chili soup recipes typically contain beans, which are relatively high in carbohydrates. However, there are several substitutions you can make to create a low-carb version.
- Beans: Replace beans with low-carb alternatives such as cauliflower rice, chopped zucchini, or bell peppers.
- Liquids: Use low-sodium chicken or beef broth as the base instead of water.
- Thickening agents: Opt for low-carb thickeners like xanthan gum or glucomannan powder.
Easy Low-Carb Chili Soup Recipe
Ingredients:
- 1 pound ground beef
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 green bell pepper, chopped
- 1 red bell pepper, chopped
- 1 (15-ounce) can of diced tomatoes
- 1 (15-ounce) can of tomato sauce
- 1 cup low-sodium chicken or beef broth
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 1/2 teaspoon oregano
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup cauliflower rice
Instructions:
1. Brown the ground beef in a large pot over medium heat. Drain any excess fat.
2. Add the onion, garlic, green bell pepper, and red bell pepper to the pot and cook until softened, about 5 minutes.
3. Stir in the diced tomatoes, tomato sauce, chicken broth, chili powder, cumin, oregano, salt, and black pepper. Bring to a boil, then reduce heat and simmer for 15 minutes.
4. Stir in the cauliflower rice and simmer for an additional 5 minutes, or until the cauliflower is tender.
Nutritional Breakdown of Low-Carb Chili Soup
A one-cup serving of low-carb chili soup typically contains:
- Calories: 200-250
- Carbohydrates: 10-15 grams (net carbs)
- Protein: 20-25 grams
- Fat: 10-15 grams
Health Benefits of Low-Carb Chili Soup
Beyond its low-carb content, chili soup offers several health benefits:
- Rich in protein: Protein promotes satiety and helps preserve muscle mass.
- High in fiber: Fiber aids in digestion, regulates blood sugar levels, and supports heart health.
- Contains antioxidants: Tomatoes are rich in lycopene, a powerful antioxidant that may protect against chronic diseases.
- Boosts immunity: Chili peppers contain capsaicin, a compound that has antibacterial and anti-inflammatory properties.
Low-Carb Chili Soup Variations
- Vegetarian Chili: Omit the ground beef and use additional vegetables such as mushrooms, carrots, and celery.
- Spicy Chili: Add extra chili powder or chopped jalapeños for a spicy kick.
- Creamy Chili: Stir in 1/2 cup of low-fat sour cream or Greek yogurt for a creamy texture.
- Loaded Chili: Top with low-carb toppings like shredded cheese, chopped green onions, or avocado.
Tips for Making the Best Low-Carb Chili Soup
- Use a slow cooker: For a hands-off approach, cook the chili soup in a slow cooker on low for 6-8 hours.
- Let it simmer: Simmering the soup for an extended period allows the flavors to meld and deepen.
- Taste and adjust: Season the soup to your liking, adding more spices or herbs as needed.
- Store properly: Leftover chili soup can be stored in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.
Beyond the Basics: Chili Soup as a Meal Plan
Low-carb chili soup can be incorporated into a variety of meal plans:
- Keto Diet: Chili soup is an excellent keto-friendly meal, providing ample protein and healthy fats.
- Paleo Diet: Substitute the bell peppers with other paleo-approved vegetables like broccoli or cauliflower.
- Intermittent Fasting: Chili soup can be enjoyed as a satisfying meal during fasting windows.
In a nutshell: Embrace the Low-Carb Chili Soup Craze
Whether you’re looking for a comforting meal or a low-carb culinary adventure, chili soup is a versatile and delicious option. By making simple substitutions and customizing it to your taste, you can enjoy this hearty dish without sacrificing your low-carb lifestyle. Embrace the low-carb chili soup craze and savor its flavorful goodness.
Common Questions and Answers
1. Is chili soup always low carb?
No, traditional chili soup recipes usually contain beans, which are high in carbohydrates. However, you can easily make a low-carb version by substituting beans with low-carb alternatives like cauliflower rice or chopped vegetables.
2. What are some low-carb toppings for chili soup?
Shredded cheese, chopped green onions, avocado, and sour cream are all low-carb toppings that can enhance the flavor of chili soup.
3. Can I freeze low-carb chili soup?
Yes, you can store leftover low-carb chili soup in an airtight container in the freezer for up to 3 months. When ready to serve, thaw the soup overnight in the refrigerator or reheat it on the stovetop over low heat.
