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Chilli con carne

This is better made in advance to allow the flavours to develop and mingle – it is actually best the day after cooking, so if you are very organized it is ideal for an easy supper that simply needs heating through. This version uses more vegetables than standard recipes to optimize the nutrient content. Serves 4 (keep some in the fridge for easy meals or freeze leftovers)

 

450g (1lb) lean organic beef mince

2 tsp coconut oil or olive oil

1 onion, diced

2 cloves of garlic, crushed

1 pepper, diced

2 tsp ground cumin

1 tsp chilli powder

1-2 tsp crushed chilli flakes (according to taste)

250g (9oz) mushrooms, sliced

1 x 400g can chopped tomatoes

3 tbsp tomato purée

4 tsp Marigold Reduced Salt Vegetable Bouillon powder

1 x 410g can kidney beans, rinsed and drained

Freshly ground black pepper

 

1 Cook the mince in a large frying pan until it starts to turn grey/brown, scooping off any fat that appears with a teaspoon.

2 Heat the oil in a separate pan and fry the onion, garlic and pepper for a couple of minutes.

3 Add the cumin, chilli powder and chilli flakes and cook for 10 minutes or so.

4 Add the mushrooms and cook for a further 5 minutes until soft.

5 Add the mince together with the chopped tomatoes, tomato purée, vegetable bouillon and beans. Cover and simmer for 10-15 minutes, until the vegetables are soft and the flavours are combined. Season with black pepper.

 

Cook’s notes:

GLs per serving: 7

Serving suggestion (per person):  serve with 2 squares of Sesame cornbread and a green salad (total GLs = 9)

Variations: use pinto or borlotti beans instead of kidney beans

Allergy suitability: gluten, wheat, dairy, yeast free

Maintenance phase (per person): serve with 45g brown basmati rice (dry weight) and a green salad (total GLs = 15)