Chilli Con Carne
This Mexican-style, rich, slow cooked chilli con carne is a great chilli recipe to serve to friends for a casual get-together. For our vegan readers, you can easily swap the pork mince with soya mince while the procedure remains the same.
Ingredients for 2 servings:
- 1 large onion
- 1 clove garlic
- 2 medium carrots
- 2 sticks celery
- 2 red peppers
- 1 tbsp. olive oil
- 1 tsp. chilli powder
- 1 tsp. ground cumin
- 1 tsp. ground cinnamon
- 200 g can of red kidney beans
- 400 g can of chopped tomatoes/ tomato sauce or 6 ripen tomatoes
- 200 g extra lean minced pork or 100g dried soya mince meat
- A bunch of fresh coriander
- 1 tbsp balsamic vinegar
*tbsp: tablespoon tsp: tablespoon cup: 250ml
- Chop the onions, garlic, carrots, peppers and celery in small cubes.
- If using dried soya mince soak in boiling water for 5 minutes, then drain and leave aside.
- Heat the olive oil in a large casserole pan on a medium-high heat, add the chopped onion and garlic and saute for 1-2 minutes.
- Add the mince or soya mince and cook for 1-2 minutes.
- Add all the remaining chopped vegetables, chilli powder, cumin, cinnamon and a pinch of sea salt and black pepper, then cook for 7 minutes or until softened, stirring regularly.
- Drain and add the kidney beans and the chopped tomatoes and cook for 1-2 more minutes.
- Lastly, add the chopped coriander leaves with the balsamic vinegar.
- Bring to the boil, then reduce the heat to low and simmer with a lid slightly ajar for 1 hour, or until slightly thickened and reduced, stirring occasionally.
- Serve up with basmati, with some yogurt, guacamole, and wedges of lime on the side for squeezing over. Sprinkle over the reserved coriander and some fresh chilli (optional).
Dietitian’s Tip: Serve with basmati rice and low-fat natural Greek yogurt as an alternative to sour cream. It will keep well in the fridge for up to 3 days or can be frozen.
Nutritional Value per serving:
Energy/Calories: 395 Kcal
Fat: 13 g
Carbohydrates: 40 g
Protein: 31 g
Vitamins and minerals:
Vitamin B-6: 21%
Vitamin C: 251%
Folate: 24 %
Iron: 19 %
* Percentage of Reference Daily Intake
Clinical Dietitian -nutritionist, MSc