Nutrient Dense Chili Soup

Try this nutrient packed chili soup the next time you want to make a batch of food to last for the whole family! I love cooking because it is a form of art. There are really no rules for me in the kitchen. You will probably notice I don't have measurements for everything (that's one I am working on and will measure next time). This chili soup is a perfect blend of several flavors that is warming, delicious and nutritious for the whole family.

Have you had those times when you bought way more veggies than you needed and they are hanging in the refrigerator longer than you thought? This chili recipe can be a perfect home cook meal to use up some of the veggies you have stored. One-pot meals are the best because they feed the whole family and still may have leftovers. I like to top it out with sour cream, avocado, cilantro, and eat this with Siete chips for that crunch. This recipe will have the perfect balance of veggies, protein, fiber and good carbs to stay satiated all in one. I hope you enjoy!

Nutrient Dense Chili Soup

Servings 6


  • 2 lbs 100% Grass-fed ground beef
  • 1 zucchini
  • 1 yellow squash
  • 1/2 diced purple onion
  • 2-3 colored peppers
  • 1 32 oz Kettle & Fire beef broth
  • 2 hand bunches of spinach (or any greens like rainbow chard or red dandelions)
  • 1 10 oz pouch cooked organic great northern beans ( or your preference of black, kidney or pinto)
  • 3-4 big cloves finely chopped garlic (let it sit for 10-15 minutes after chopping to activate allicin compound)
  • 3 tomatoes
  • all organic seasonings (unrefined salt, garlic powder, mexican seasoning (from Mountain Rose Herbs), curry and oregano
  • Optional: 2-3 rainbow carrots


  • Add the meat in a nice size deep pan or pot and add your preferred measurements for all the seasonings. Break the meat apart. Give it a consistent stir to ensure that all the meat is well seasoned.
  • 3. Chop all veggies including the colored peppers, onion, zucchini, squash and garlic. Chop and set the greens to the side. I used spinach here but I have used rainbow chard and red dandelions before. The greens will be will be added almost to the last when everything is simmering.
  • 4. On a separate pot, add enough water and bring it to a boil. Gently place the tomatoes in the water. Once the tomatoes are cooked, blend them. You can also use organic tomato paste to shorten the process.
  • 5. When the meat is more on the cooked side, add all the veggies and mix well. Allow the veggies and meat to continue cooking for about 10 minutes or so.  
  • 6. Add the tomato sauce you blended along with the beef broth
  • 7. Add the chopped garlic. Then add the cooked beans and the greens. Gently stir. Taste to adjust the seasoning. Let it simmer and stir it consistently on low heat. Turn off the heat after you feel its all cooked and the taste is satisfying.
  • Serve and enjoy!
  • I did not use rainbow carrots this time but I have also added this in the past to include more flavors.
    For the carrots I have used my instant pot to experiment how much time I needed to steam them. I did a cup of water and used the steamer rack. I put 7 min total on normal high pressure and they came out perfect on the soft side. I chopped the carrots and added this at the end. *You do not need an instant pot to do this step. You can simply chop the carrots and add them to the meat when it turns brown as they take longer to cook.

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