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] |
Method
- Cook the dried beans either 15 min in a pressure cooker or about 1 h, covered, in a pot with salted water.
- While the beans cook, 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 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.
- 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.
Recommended side dishes
Nutrition Facts Table
per 1 serving (370 g)
Amount % Daily Value |
Calories 400 |
Fat 13 g 19 % |
Saturated 3.3 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 % |
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
DIABETES Exchange
1 serving of this recipe is equivalent to :| Starches | 1 |
| Fruits | 0 |
| Vegetables | 2 |
| Meat and Alternatives | 3 ½ |
| Fats | 2 ½ |
| Other Foods | ½ |
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Reviews
7 Reviews (5 with rating only) 100% would make this recipe again
Dominique77 5 Chili con Carne (from dried beans)
2021-11-07T18:44:25+00:00 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.
jetmekanik 3 Chili con Carne (from dried beans)
2012-04-04T03:03:46+00:00 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.