Ground beef with beans in a tomato sauce.
Spanish for «chili with meat», this dish is made of diced or ground beef and chili peppers. It originated in Texas, where it is commonly referred to as «a bowl of red». Texans would not add beans to the mixture, but outside the Lone Star State beans are requisite and the dish should then be called «chili con carne with beans».
|1||onions, finely chopped||200 g|
|2 cloves||garlic, minced|
|1/2||dried chili peppers, minced||0.4 g|
|1||green peppers, diced||150 g|
|2 tbsp||canola oil||30 mL|
|400 g||ground beef, extra-lean|
|1 2/3 cup||canned tomatoes, low sodium||400 g|
|2 tbsp||tomato paste||30 mL|
|1 tsp||ground cumin||3 g|
|2 tbsp||brown sugar||26 g|
|1/2 cup||beef broth||125 mL|
|2 tbsp||water, if necessary||30 mL|
|3 cups||red beans (canned)||750 mL|
|ground pepper to taste [optional]|
|1 tbsp||fresh cilantro, chopped [optional]||2 g|
|1||limes [optional]||70 g|
Before you start
Please note that this recipe uses canned beans. For dried beans, please see the corresponding recipe.
- Prepare the vegetables. Finely chop the onion, mince the garlic and chili pepper, and finely dice the bell pepper.
- Heat half of the oil in a skillet or a pan over medium heat. Cook the onion and garlic about 3 min until the onion is soft and translucent, with occasional stirring, paying attention not to let them burn. Remove from pan and set aside. Pour the remaining oil into the same pan, heat over medium heat, and add the ground meat. Cook about 5 min, stirring occasionally with a wooden spoon, until the meat loses its pink colour.
- Put the cooked onion and garlic back into the pan. Add the diced tomatoes, tomato paste, diced bell pepper, minced chili pepper, cumin, and brown sugar. Pour in the warm broth. Cover and cook over very low heat 1 ½ h, checking occasionally that the mixture stays moist. Add water if necessary.
- Drain the beans, rinse them and drain again. Add them to the pan, mix well, and cook an additional 8-10 min. Add salt and pepper to taste. Sprinkle with freshly chopped cilantro leaves, garnish with lime wedges, then serve.
Nutrition Facts Table
per 1 Serving (380g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||1 ¾||servings|
|Grain Products :||0||serving|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||1 ½||servings|
ClaimsThis recipe is :
- Low :
- Calories, Cholesterol, Saturated Fat, Sodium
- Source of :
- Calcium, Pantothenic Acid, Selenium, Vitamin D
- Good source of :
- Copper, Vitamin B1, Vitamin B6, Vitamin K
- Excellent source of :
- Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin C, Vitamin E, Zinc
|Meat and Alternatives||3 ½|