Not your ordinary chilli con carne, this one contains nutrients that can boost your immune system, help with depression and help keep your heart healthy.

My family and friends love this version. It took a long time to perfect, but it’s worth it. I try and make this at least once a week. That’s saying a lot, as my family like variety.

It is a long cooking process, but if you make double the quantity, this freezes well.

I also chuck in some frozen bits of liver to get the iron, B12 and other goodness from it. You won’t be able to taste it, so don’t worry – no one will have a clue.

I use this chilli sauce to give my chilli con carne a kick.

I usually serve this with brown rice, but of course, sour cream, guacamole, chips and cheese all are great options too.

Don’t substitute any of the ingredients…all these work really well together – trust me, I’ve tried countless times. You can change up the veggies except for the green pepper.

So, here is why this is a superfood.

Capsicums – are very good for your heart and are great to reduce the risk of type 2 diabetes.

Did you know that capsicums contain a massive amount of Vitamin C? Therefore, it is a great food to boost your immune system.

They also contain loads of Vitamins A, B2, B3 and B6. Vitamin A can help with reducing symptoms of pneumonia. B Vitamins can help with heart disease, brain health, depression, etc.

Luteolin, which is present in capsicums, are anti-inflammatory and is proven to help with brain health, especially Alzheimer’s Disease.

Cumin powder – helps in digestion and reducing food-borne infections.

It promotes weight loss, improves blood sugar, helps asthma and cholestrol and is a rich source of iron. It also helps the body to detoxify naturally.

What is not known about cumin is that it has stress reduction properties! It also enhances our memory.

I use this spice in a lot of my cooking, so maybe that’s why my memory is great!! Haha.

Tomato – The humble tomato can decrease the risk of pancreatic cancer due to its lycopene content. This bioactive compound also helps with cardiovascular health.

The health benefits of tomatoes are increased with cooking and adding olive oil.

Tomato paste also has shown to be more beneficial than raw tomatoes.

Tomatoes have an impressive array of vitamins and minerals. Vitamin C tops the list. Biotin, vitamins K, A and E, copper, manganese, potassium, fiber, folate, vitamins B1, B3 and B6, magnesium, chromium, iron, zinc…all of these contribute to making the tomato a fantastic fruit (yes it is a fruit that we call a vegetable) to add to our cooking.

Nutrient dense healthy chilli con carne

Prep Time10 mins
Cook Time40 mins
Total Time50 mins
Course: Dinner, lunch, Main Course
Cuisine: Mexican
Keyword: dairy free, gluten free, nonvegetarian

Ingredients

  • 2 tbsps olive oil / ghee / coconut oil
  • 1 medium sized onion, diced
  • 1 small garlic bulb cloves peeled and diced finely
  • 1/2 green pepper diced
  • 1 tbsp cumin powder
  • 1 tbsp coriander powder
  • 1/4 tsp turmeric powder
  • Pinch black pepper powder
  • Pinch cayenne pepper
  • 500 gms full fat beef mince
  • salt to taste
  • 2 tbsps apple cider vinegar (ACV)
  • 1/2 cup tomato paste
  • 1 cup broth
  • Handful coriander leaves and stalks, finely chopped optional
  • 2 tsps liver optional
  • 1 can kidney beans, drained and washed 400 gms
  • 1 can black beans, drained and washed 400 gms
  • any veggies you wish to add (I add kale, aubergine, chard, spinach, etc.)

Instructions

  • Heat oil in a thick bottomed pan / dutch oven over medium heat
  • Add the onion and stir. Cook till translucent
  • Add the garlic and cook till the raw smell of garlic disappears
  • Add the green pepper and stir for around a minute
  • Add the cumin, coriander, turmeric and pepper powders. Also add the cayenne pepper
  • Keep stirring for around a minute or so. If the pan is very dry, add a tbsp of oil. Spices like oils and will bloom better
  • Add the mince and stir till browned
  • Add the salt and ACV
  • Put the tomato paste in and mix well
  • Add the broth and incorporate
  • Lower the the heat, cover pan and cook till all the water evaporates, stirring now and then to prevent burning (around 20-30 mins)
  • Add the beans and veg (depends on which veg you are using) in the last 5 minutes of cooking
  • Serve hot with fresh coriander on rice or chips, salsa and guacamole
REFERENCES

Liu et al: The anti-amnesic effects of luteolin against amyloid beta(25-35) peptide-induced toxicity in mice involve the protection of neurovascular unit. Neurosci 2009 Sep 15;162(4):1232-43

Rezai-Zadeh et al: Apigenin and luteolin have anti-in ammatory effects and may have neuroprotect- ive/disease-modifying properties in various neurodegenerative disorders, including Alzheimer’s disease. J Neuroin 2008;5:41

Dhandapani et al: Hypolipidemic effect of Cuminum cyminum L. on alloxan-induced diabetic rats. Pharmacol Res 2002 Sep;46(3):251-5

Hallmann E, Rembiałkowska E. Characterisation of antioxidant compounds in sweet bell pepper (Capsicum annuum L.) under organic and conventional growing systems. J Sci Food Agric. 2012;92(12):2409‐2415. doi:10.1002/jsfa.5624

Srinivasan K. Biological Activities of Red Pepper (Capsicum annuum) and Its Pungent Principle Capsaicin: A Review. Crit Rev Food Sci Nutr. 2016;56(9):1488‐1500. doi:10.1080/10408398.2013.772090

Hu N, Li QB, Zou SY. Zhongguo Dang Dai Er Ke Za Zhi. 2018;20(2):146-153. doi:10.7499/j.issn.1008-8830.2018.02.013

de Jager CA, Oulhaj A, Jacoby R, Refsum H, Smith AD. Cognitive and clinical outcomes of homocysteine-lowering B-vitamin treatment in mild cognitive impairment: a randomized controlled trial. Int J Geriatr Psychiatry. 2012;27(6):592-600. doi:10.1002/gps.2758

Koppula S, Choi DK. Cuminum cyminum extract attenuates scopolamine-induced memory loss and stress-induced urinary biochemical changes in rats: a noninvasive biochemical approach. Pharm Biol. 2011;49(7):702-708. doi:10.3109/13880209.2010.541923

Bowen et al: Tomato sauce supplementation and prostate cancer: lycopene accumulation and modu- lation of biomarkers of carcinogenesis. Exp Biol Med (Maywood) 2002 Nov;227(10):886-93

Costa-Rodrigues J, Pinho O, Monteiro PRR. Can lycopene be considered an effective protection against cardiovascular disease?. Food Chem. 2018;245:1148–1153. doi:10.1016/j.foodchem.2017.11.055

Chaudhary P, Sharma A, Singh B, Nagpal AK. Bioactivities of phytochemicals present in tomato. J Food Sci Technol. 2018;55(8):2833–2849. doi:10.1007/s13197-018-3221-z

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