Traditional Beef Chili Con Carne with Red Kidney Beans & Peppers (Sugar-Free Sauce) (Low GI)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A traditional beef chili with kidney beans, peppers and a truly sugar-free tomato sauce — a low-GI pot that simmers up a week of good dinners.
Chili is the rare comfort food that also happens to be a blood-sugar champion — beef for protein, beans for slow-digesting fiber, and a tomato sauce that needs nothing sweetened. This one skips sugar entirely and leans on the natural sweetness of peppers and tomatoes. It simmers while you do other things, and tastes better the next day.
🥄 Ingredients
- 🫗 500g / 1 lb lean ground beef (90% lean)
- 🫗 1 can (400g / 14 oz) red kidney beans, drained and rinsed (about 240g / 1 1/2 cups)
- 🫗 2 bell peppers, chopped
- 🫗 1 onion, chopped
- 🫗 2 garlic cloves, minced
- 🫗 1 can (400g / 14 oz) crushed tomatoes, no added sugar
- 🫗 1 cup (250ml) low-sodium beef broth
- 🫗 2 teaspoons chili powder
- 🫗 1 teaspoon ground cumin
- 🫗 1 teaspoon smoked paprika
- 🫗 1/2 teaspoon dried oregano
- 🫗 1 tablespoon olive oil
- 🫗 Salt and black pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Warm the olive oil in a large pot over medium-high heat. Brown the beef 5–6 minutes, breaking it up, until no pink remains; transfer to a plate.
Lower the heat to medium. Add the onion and peppers and cook 6–7 minutes until soft. Stir in the garlic, chili powder, cumin, paprika, and oregano for 1 minute until fragrant.
Return the beef to the pot, add the tomatoes and broth, and bring to a simmer. Reduce the heat, cover, and simmer 25 minutes.
Stir in the drained kidney beans and simmer uncovered 10 more minutes until the sauce has thickened around the beans.
Season to taste and ladle into bowls.
⚠️ Common Mistakes
- ✕
Rushing the simmer, which leaves the meat chewy and the sauce thin.
- ✕
Adding the beans at the start, so they burst into mush by the end.
- ✕
Adding sugar out of habit — the tomatoes and peppers are already sweet.
🔄 Variations
Use ground turkey or a plant-based crumble for a leaner pot.
Add a chopped zucchini with the peppers for extra vegetables.
A square of dark chocolate stirred in at the end deepens it — without registering as sweet.
🧊 Storage
- 📦
Keeps 4 days refrigerated and freezes beautifully for 3 months.
- 📦
Reheat gently on the stove; the flavors genuinely improve overnight.
💡 Chef Tips
Tip 1: Drain and rinse the beans — the starchy canning liquid clouds the pot and adds nothing good.
Tip 2: Check your chili powder: some blends carry salt and sugar, so taste before you add anything else.
Tip 3: The full 25-minute simmer is where ground beef turns genuinely tender; don't shave it.
Tip 4: A squeeze of lime and handful of cilantro at the table lift a long-simmered bowl.
❓ FAQ
Is chili low GI? With lean beef, beans and peppers and zero sugar, it's a classic slow-burn dinner — the bean fiber moderates the whole curve.
How do I know my canned tomatoes are sugar-free? The ingredients should say tomatoes and salt — nothing about added sugar, syrup, or sweeteners.
Can I make it in a slow cooker? Yes — brown the beef first, then cook on low 6–8 hours, adding the beans for the last 30 minutes.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →