“Next to jazz music, there is nothing that lifts the spirit and strengthens the soul more than a good bowl of chili.” (Harry James)
Chilli con carne is one of my favourite comfort meals. This version is high in flavour, contains lots of protein(kidney beans are a virtually fat-free source of great quality protein), low on salt and low-fat. It is very easy to make and a really good dish for busy weeknights where you are short on time but still want to eat a tasty, healthy meal! To make this dish even more delicious and healthy have it with some guacamole, diced tomato and Greek Yogurt. Serve with brown rice to add some carbohydrate to the meal if you wish. Leftovers(if there are any) can be used to make a tasty tortilla wrap the next day or just re-heated in a bowl with some melted cheese on top!
Ingredients (serves 4)
450g lean minced beef
2 tsp. coconut oil
2 cloves of garlic, minced / crushed
1 red pepper, diced
2 tsp. cumin
1 tsp. chilli powder*
1-2 tsp chilli flakes* (crushed)
250g mushrooms (sliced)
1 can of chopped tomatoes
1 can of kidney beans (rinsed and drained)
3 tbsp of tomato purée
*adjust the ‘heat’ to your own taste
To serve: Top with a tablespoon of Greek Yogurt, some chopped spring onion and diced tomato
- Heat the coconut oil in large saucepan on medium, add in garlic and onion and sauté for 5 minutes or until translucent.
- Add mince, continuously breaking it up as it browns.
- Add red pepper and cook for a further 5 minutes.
- Add mushrooms, cumin, chilli powder and crushed chilli flakes and cook for 10 minutes
- Add the chopped tomatoes, tomato pureé, rinsed kidney beans and combine well, simmering for 10-15 minutes
- Taste and season with salt and pepper if needed. (Add some water / stock if it is too thick)
- Serve with some Greek Yogurt, spring onions, diced tomato, guacamole and / or any other toppings you like.
1 ripe avocado
1 garlic clove crushed
Juice of ½ lime or lemon (to taste)
- Mash the avocado, add the crushed garlic and lime / lemon juice to taste.