Chilli Con Carne (With Secret Veggies)

The finely chopped vegetables melt into the sauce, the spices are warm rather than spicy, and the result is a comforting meal that even picky eaters happily finish. Best of all? It’s a one-pot dinner that works just as well for the whole family.

Why kids love this chilli

• Mild spices (no heat, just flavour)

• Soft texture—no big “suspicious” veggie chunks

• Familiar tomato-based sauce

• Can be eaten on its own, with rice, pasta, or even wrapped in a tortilla

Why parents love it

• Hidden vegetables 🥕🫛

• High in protein and iron

• Freezer-friendly

• Nutritious and filling without being heavy

Ingredients (4 servings)

• 1 onion, peeled and finely chopped

• 2 garlic cloves, peeled and finely chopped

• 1 red pepper, cut into very small cubes

• ½ cup green peas

• 500 g / 1 lb organic ground beef

• ½ teaspoon chilli powder (mild)

• 2 teaspoons smoked paprika

• 2 teaspoons ground cumin

• 1 teaspoon ground coriander

• 1 teaspoon oregano

• 400 g / 1 can tomato sauce

• 400 g / 1 can kidney beans, drained

The “Sneaky Veggie” Trick 🌱

Finely chopping the onion, garlic, pepper, and peas means they soften completely as the chilli simmers. They blend into the sauce and add natural sweetness—no need to announce their presence.

Nutritional Value (per serving)

Each serving is roughly ¼ of the full recipe.

• Calories: ~400 kcal

• Protein: ~28–30 g

• Fat: ~18 g

• Carbohydrates: ~30 g

• Fibre: ~8 g

• Iron: ~4–5 mg

• Vitamin C: ~40 mg

What This Covers for a Small Child (ages ~3–6)

For one child-sized serving:

• Protein: ~90–100% of daily needs

• Iron: ~50–70% of daily needs

• Fibre: ~40–50% of daily needs

• Vitamin C: ~80–100% of daily needs

👉 Pairing the chilli with rice or bread adds extra energy, while serving it with fruit or yogurt rounds out the meal nicely.

Serving Ideas for Kids

• Over plain rice or small pasta shapes

• Scooped up with soft tortilla wraps

• With grated cheese or a spoon of yogurt on top

• Leftovers blended slightly for younger toddlers

This chilli con carne proves that comfort food and good nutrition can absolutely coexist. It’s hearty, wholesome, and quietly doing its job—one spoonful at a time.