Main course€€

Chilli con carne

Prepare the perfect chilli con carne with the deep flavor of dark chocolate, smoked paprika, and juicy beef. A recipe that combines tradition with a healthy dose of fiber for a top-notch lunch.

Prep time
15 min
Cook time
60 min
Total time
75 min
Servings
4

Recipe

For the base

Beef, ground, 90% lean meat / 10% fat, raw
500 g
Oil, olive, extra virgin
1 tbsp
Onions, yellow, raw
1 large
Garlic, raw
2 clove
Peppers, bell, red, raw
1 medium
Carrots, mature, raw
1 medium

Spices and flavor

Spices, pepper, red or cayenne
1 tbsp
Spices, caraway seed
1 tsp
CHILLI POWDER BLEND, CHILLI
0.5 tsp
Spices, oregano, dried
1 tsp
70% DARK CHOCOLATE
5 g
CONCENTRATED TOMATO PASTE, TOMATO
1 tbsp

Liquid and legumes

Tomato, puree, canned
400 g
Soup, beef broth, cubed, prepared with water
300 ml
Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed
400 g
Corn, sweet, yellow, canned, vacuum pack, no salt added
150 g
Salt, table, iodized

Per servingTotal
Calories:510.7 kcal2042.6 kcal
Protein:37.3 g149.2 g
Carbohydrates:48.2 g192.7 g
Fiber:13.8 g55.3 g
Water:423.6 ml1694.4 ml
Fat:19.4 g77.4 g
Micronutrients
Sugar:12 g47.8 g
Saturated fat:6.1 g24.2 g
Cholesterol:81.3 mg325 mg
Sodium:506.3 mg2025.1 mg
Potassium:1455.9 mg5823.5 mg
Calcium:145.1 mg580.2 mg
Iron:7.2 mg28.8 mg
Magnesium:105.2 mg420.9 mg
Zinc:7.3 mg29.3 mg
Phosphorus:442.5 mg1770.1 mg
Vitamin C:59.3 mg237.3 mg
Vitamin A:258.2 µg1032.7 µg
Vitamin D:0.1 µg0.5 µg
Vitamin B12:2.8 µg11.1 µg

Instructions

1
In a large pot, sauté the onion in olive oil until translucent. Add the chopped bell pepper and grated carrot, and cook for another 5 minutes until the vegetables soften.
2
Increase the heat and add the ground beef. Break up the meat with a spatula and cook until fully browned. Stir in the garlic and all the dry spices (paprika, cumin, chili, oregano) and cook for another 1 minute until fragrant.
3
Add the tomato paste, crushed tomatoes, and beef stock. Stir in a piece of dark chocolate, which will provide depth of flavor and a rich color.
4
Cover the pot, reduce the heat to minimum, and let the chilli simmer slowly for at least 45 minutes. Stir occasionally.
5
10 minutes before the end of cooking, stir in the drained beans and corn. Season with salt and pepper as needed.
6
Remove from heat and let rest for 5–10 minutes before serving. Serve with a spoonful of Greek yogurt, fresh cilantro, and a lime wedge.

Nutritional benefits

Thanks to the high fiber content from red kidney beans and protein from beef, this meal contributes to a long-lasting feeling of fullness and stable blood sugar levels.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.