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Main mealBalancedMediterraneanBeef€€

Chilli con carne

Name: Chilli con carne
Prep time: 15 min
Cook time: 60 min
Total time: 75 min
Yield: 4
Ingredients: 500 g Beef, ground, 90% lean meat / 10% fat, raw; 1 tbsp Oil, olive, extra virgin; 1 large Onions, yellow, raw; 2 clove Garlic, raw; 1 medium Peppers, bell, red, raw; 1 medium Carrots, mature, raw; 1 tbsp Spices, pepper, red or cayenne; 1 tsp Spices, caraway seed; 0.5 tsp CHILLI POWDER BLEND, CHILLI; 1 tsp Spices, oregano, dried; 5 g 70% DARK CHOCOLATE; 1 tbsp CONCENTRATED TOMATO PASTE, TOMATO; 400 g Tomato, puree, canned; 300 ml Soup, beef broth, cubed, prepared with water; 400 g Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed; 150 g Corn, sweet, yellow, canned, vacuum pack, no salt added; Salt, table, iodized

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 time15 min

Cook time60 min

Total time75 min

Servings4

Recipe

For the base

Beef, ground, 90% lean meat / 10% fat, raw500 gOil, olive, extra virgin1 tbspOnions, yellow, raw1 largeGarlic, raw2 clovePeppers, bell, red, raw1 mediumCarrots, mature, raw1 medium

Spices and flavor

Spices, pepper, red or cayenne1 tbspSpices, caraway seed1 tspCHILLI POWDER BLEND, CHILLI0.5 tspSpices, oregano, dried1 tsp70% DARK CHOCOLATE5 gCONCENTRATED TOMATO PASTE, TOMATO1 tbsp

Liquid and legumes

Tomato, puree, canned400 gSoup, beef broth, cubed, prepared with water300 mlBeans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed400 gCorn, sweet, yellow, canned, vacuum pack, no salt added150 gSalt, table, iodized

Large pot with a lid (or a cast-iron pot)SpatulaKnife and cutting boardGrater

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

1In 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.
2Increase 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.
3Add 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.
4Cover the pot, reduce the heat to minimum, and let the chilli simmer slowly for at least 45 minutes. Stir occasionally.
510 minutes before the end of cooking, stir in the drained beans and corn. Season with salt and pepper as needed.
6Remove 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.