500g Lean minced beef
2 Onions, finely chopped
1 Red pepper, deseeded and diced
3 Carrots, diced
2 Celery sticks, finely chopped
2 Garlic cloves, finely chopped
3tbsp Rapeseed oil
1tsp Ground cumin
1tsp Ground coriander
1tsp Chili powder
4 Cardamom pods, crushed
800g Red kidney beans
800g Chopped Tomatoes
50g Tomato puree
1tbsp Cocoa, 70%
500 g Brown rice
Chop the onion, celery, carrots and garlic by hand or in a food processor. Go as small as you like.
Get a large heavy bottomed deep pan with a lid. Heat up the oil in the pan and add the onion, celery, and garlic and cook until golden and soft which will take about 10 min.
Add the spices, carrots, and peppers. Fry for another 2 min. Add the meat and fry, stirring all the time, until all brown.
Add the tomatoes, plus the tomato paste, beans and an extra 100ml of water. Mix well and brig to the boil. Lower the heat and add the cocoa.
Cover, lower the heat to the lowest possible setting and cook for 2 hrs, stirring every 15 min, until the chilli is thick and rich. You could do this in a low oven, at 150C for 1½ hrs and add a bit more water.
Serve with steamed brown rice.
Red meat is high in PROTEIN necessary for growth and tissue repair as well as IRON needed to produced energy. Red meat also contains SATURATED FAT which
has been linked to cardiovascular disease so consume in moderation and whenever possible choose
leaner cuts.
Carrots contain VITAMIN C that supports the immune system and β CAROTENE a powerful antioxidant. Our bodies can produce VITAMIN A from β CAROTENE to support vision.
Onions contain fibre to help intestinal transit and prebiotics which feed the beneficial bacterial in your gut.
Garlic is high in an important antioxidant, VITAMIN C which also supports the immune system. Laboratory tests indicate that garlic has anti-inflammatory properties
and may help modulate the
immune system.
Rapeseed oil is LOW in SATURATED FAT and HIGH in omega-6 essential fatty acids.
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