Chili con Carne (from dried beans)

7 Reviews
100% would make this recipe again

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».

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Soaking : 8 h Preparation : 20 min Cooking : 1 h 40 min
400 calories/serving

Ingredients

400 g ground beef, extra-lean, or lean
1 cup black beans (dried) 160 g
1 2/3 cup canned tomatoes (diced) 400 g
2 tbsp tomato paste 35 g
1 onions, finely chopped 200 g
2 cloves garlic, minced
1 green peppers, diced 150 g
2 tbsp brown sugar 26 g
1/2 cup beef broth 125 mL
2 tbsp canola oil 30 mL
1 tsp ground cumin 3 g
1/2 dried chili peppers, minced 0.2 g
1 limes [optional] 70 g
1 tbsp fresh cilantro, chopped [optional] 2 g
2 tbsp water, if necessary 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

The beans must be soaked overnight. A pressure cooker will reduce the cooking time of the beans.

For canned beans, please see the corresponding recipe.

Method

  1. Cook the dried beans either 15 min in a pressure cooker or about 1 h, covered, in a pot with salted water.
  2. While the beans cook, prepare the vegetables. Finely chop the onion, mince the garlic and chili pepper, and finely dice the bell pepper.
  3. Heat half of the oil in 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.
  4. 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.
  5. Add the beans to the pan, mix well, then 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 (370 g)

Amount

% Daily Value

Calories

400

Fat

13 g

19 %

Saturated 3.3 g
+ Trans 0.3 g

18 %

Cholesterol

50 mg

Sodium

240 mg

10 %

Carbohydrate

42 g

14 %

Fibre

9 g

37 %

Sugars

12 g

Net Carbs

33 g

Protein

32 g

Vitamin A

44 %

Vitamin C

68 %

Calcium

8 %

Iron

41 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin C, Zinc
Good source of  :
Copper, Vitamin B2, Vitamin E
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin D, Vitamin K
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 2
Meat and Alternatives 3 ½
Fats 2 ½
Other Foods ½
More info
Check out our Meal Plans for Type 2 Diabetes

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7 Reviews (5 with rating only) 100% would make this recipe again
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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
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Top Reviews

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Dominique77
november 07, 2021 | I would make this recipe again

Very good, but I never add the brown sugar and I use old tomatoes from the fridge to make up part of the required amount of diced tomatoes.

Useful 0
april 04, 2012

I found the sweetness a bit off-putting. If I make it again I think I'll omit the brown sugar. More seasoning was needed for tonight's batch, but it could just be that my spices are getting old.

Useful 0

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