Beef and Black Bean Chili

PreconceptionAmericanEasyServes 230 min

A quick, warm chili made with lean ground beef, black beans, and diced tomatoes.

The combination of lean beef and black beans provides an excellent punch of zinc for him and iron for her. Zinc is crucial for male fertility, playing a key role in sperm formation and motility. Meanwhile, the easily absorbed iron from the beef, combined with plant-based iron and folate from the beans, helps build healthy blood stores for her, supporting steady cycle health and preparing the body for conception.

View Nutrition Facts

One serving≈620 kcal · 32 g protein

Calories620 kcal

Protein32 g

Carbs36 g · 6.7g sugar

Fat41 g · 13.7g sat

Fiber11 g

Sodium1,775 mg

Folate162 mcg DFE

Iron6.9 mg

Calcium142 mg

Choline108 mg

Iodine69 mcg

Vitamin D4 IU

Vitamin B122.4 mcg

Zinc6.3 mg

from its ingredients

Ingredients

1 tbsp olive oil
½ yellow onion, diced
2 cloves garlic, minced
8 oz lean ground beef
1 tbsp chili powder
1 tsp cumin
1 can black beans, rinsed and drained
1 can diced tomatoes, undrained
½ cup beef broth
½ tsp salt
¼ tsp black pepper

Cookware

Cutting board
Chef's knife
Can opener
Colander
Measuring spoons
Measuring cups
Dutch oven — or large heavy pot
Wooden spoon
Ladle

Method

1Prep your ingredients: dice the ½ yellow onion, mince the 2 cloves of garlic, and rinse and drain the can of black beans.
2Heat 1 tbsp olive oil in a Dutch oven or large pot over medium-high heat until it shimmers. Add the diced ½ yellow onion and cook, stirring occasionally, until softened and translucent, 3-4 minutes.
3Add the 8 oz lean ground beef and the minced 2 cloves of garlic. Break the beef apart with a wooden spoon and cook until browned with no pink remaining, 4-5 minutes.
4Sprinkle in the 1 tbsp chili powder, 1 tsp cumin, ½ tsp salt, and ¼ tsp black pepper. Stir well and cook for 1 minute to toast the spices, bringing out their essential oils.
5Pour in the rinsed can of black beans, the undrained can of diced tomatoes, and the ½ cup beef broth. Stir well, scraping up any browned bits from the bottom of the pot.
6Bring the chili to a gentle boil, then reduce the heat to low. Let it simmer uncovered, stirring occasionally, until the liquid reduces and slightly thickens, about 10-15 minutes.
7Remove from heat and let the chili rest for 2 minutes before ladling into bowls. This resting time helps the flavors meld and the temperature settle.

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