Chilli (12/31)

Ingredients

- 500g 5% Mince (Lean Ground Beef)

- 1 Tin of Tinned Tomatoes (400g)

- 1 Tin of Kidney Beans (400g), drained and rinsed

- 1 Onion, chopped

- 250g Mushrooms, chopped

- 1-2 Bell Peppers, chopped (any color)

- 300ml Beef Stock (low-sodium if preferred)

- 3-4 Garlic Cloves, minced

- 1 tsp Ground Cumin

- 1 tsp Paprika

- 1-2 tsp Chilli Powder (to taste)

- Olive oil (for cooking)

- Salt and pepper (to taste)

Method

1. Prepare the Ingredients: Chop the onion, mushrooms, and peppers. Mince the garlic.

2. Cook the Mince: In a large pot or Dutch oven, heat a drizzle of olive oil over medium heat. Add the lean ground beef and cook until browned. Break it apart with a spoon as it cooks.

3. Add Vegetables: Stir in the chopped onion, garlic, mushrooms, and peppers. Sauté for about 5-7 minutes, until the vegetables soften.

4. Season: Sprinkle in the cumin, paprika, chilli powder, salt, and pepper. Stir well to combine and cook for another 2 minutes to enhance the flavours.

5. Add Tomatoes and Beans: Pour in the tin of tomatoes and add the rinsed kidney beans. Stir to combine.

6. Add Stock: Pour in the beef stock and bring the mixture to a simmer. Reduce the heat to low and let it simmer uncovered for about 20-30 minutes, stirring occasionally. This allows the flavours to meld and the chilli to thicken.

7. Taste and Adjust: Taste the chilli and adjust the seasoning as needed. If you prefer more heat, you can add additional chilli powder.

8. Serve: Serve the chilli hot, garnished with fresh herbs, cheese, or yogurt if desired.

Tip: Always be mindful of the portions of each food group of your meal, aim gor at least 1/3 of the place to be vegetables or salads.

Nutritional Benefits:

Lean Ground Beef (5% Mince)

- Protein: Provides high-quality protein necessary for muscle repair and growth.

- Iron: Contains heme iron, which is easily absorbed and is important for red blood cell production.

- B Vitamins: Rich in B vitamins (especially B12 and B6), important for energy metabolism.

Tinned Tomatoes

- Antioxidants: High in lycopene, an antioxidant linked to various health benefits, including reduced risk of certain cancers.

- Vitamins: Good source of vitamins C and K, which support immune function and bone health.

Kidney Beans

- Fibre: High in dietary fibre, which promotes digestive health and can help regulate blood sugar levels.

- Plant Protein: Provides a good source of plant-based protein and is low in fat.

Bell Peppers

- Vitamin C: Very high in vitamin C, which supports the immune system.

- Antioxidants: Rich in various antioxidants, contributing to overall health.

Spices (Cumin, Paprika, Chili Powder)

- Health Benefits: Spices like cumin and chilli powder may have anti-inflammatory and digestive benefits.

Enjoy!