This dish is also quite nutritious especially with the addition of the kidney beans. Kidney beans work well in this dish and in any simmered dishes where they can absorb the flavours the other ingredients. They are an excellent source of fibre and are high in protein. Kidney beans are also a very good source of molybdenum, which aids in the metabolism of fats and carbohydrates.
Chilli Con Carne
2 large Onions
700g lean minced beef
5 cloves Garlic, crushed
2 x 400g tinned chopped tomatoes
2 red or yellow peppers, sliced
2 green or red chillies, finely chopped, seeds left in if you like your chillies fiery
1 tsp ground Cumin
1 tsp ground coriander
1 x 400g tin red Kidney beans, drained
1 tsp brown sugar
125ml Soured cream
2 tbsp coriander leaves, chopped
4 tbsp Cheddar cheese, grated
- Heat the olive oil in a casserole, or saucepan and fry the meat until it changes colour - about 5-7 minutes.
- Add the onion and garlic and stir for a minute or so before tipping in the tinned tomatoes,chopped chillies, peppers, and a good pinch of salt.
- Cover the pan and simmer for about an hour, until the meat is tender and the liquid reduced to a thick sauce. If it gets too dry during cooking, pour in a little more water.
- Add the cumin, ground coriander, kidney beans (and a little of the bean liquid,if you like) and the brown sugar. Simmer for a further 10 mins before serving with rice, a spoonful of sour cream, grated cheddar cheese, lime wedges and coriander leaves as a garnish.
If you are catering for a crowd place each of these in separate bowls on the table for your guests to help themselves.