The Chili Sin Carne (and the power of beans)

A Chili Con Carne – Sin Carne, I could have just named it Vegan Chili, but some people are often skeptical when something is labelled vegan (I’ll come back to that in a further post).

Despite their bad reputation for making people gassy, beans are actually super duper healthy (see below). They’re also a proof that eating healthy isn’t necessarily expensive as they are really affordable and versatile.  You can be really creative when you have for example kidney beans, cannelloni beans, black beans, black-eyed peas, chickpeas, split (green) peas and/or lentils in your pantry.; you can incorporate them in many different dishes such as chilies, dips, soups or salads.

This recipe is easy enough but will take you about an hour; it serves 4 people. You can combine it with some whole rice and quinoa to have complete protein.

Ingredients

  • Cannelloni beans, 400 gr
  • Kidney beans, 400 gr
  • Black beans, 400 gr
  • Yellow bell pepper, 1
  • Red bell pepper, 1
  • Red chilli, 1
  • Sun dried tomatoes, 80gr
  • Tomato paste, 2 tablespoons
  • Diced tomato, 2 cans (400 gr each)
  • Onion, 1
  • Garlic, 4 cloves
  • Dark chocolate 50gr
  • Balsamic vinegar, 1 table spoon

Spices

  • Cumin powder, 1 1/2 teaspoon
  • Chili powder, 1 teaspoon
  • Paprika, 1 teaspoon
  • Cinnamon, 1 teaspoon
  • Ground Coriander, 1 teaspoon
  • Cayenne pepper, 1/2 teaspoon

Procedure

Slice the onion and chop the garlic, and have your spices ready. Heat some coconut oil in a large skillet. Add the onion and let cook until it’s softened (about 7 minutes), add the garlic and all the spices; fry for another minute.

Add the sun dried tomatoes and fry for about 2 minutes. Then, add the kidney beans, black beans and cannelloni beans, and the chopped tomatoes. Add also the balsamic vinegar, dark chocolate, tomato paste and chopped tomatoes. Let simmer for about 30 minutes.

In the meantime, slice the yellow and red bell peppers, add them to the preparation. Let simmer for another 20 minutes. Add the lime juice.

Serve with some rice (black or brown) and garnish with fresh coriander.

Most importantly, have fun cooking and enjoy!


 

The super powers of beans*

Beans are packed with soluble and insoluble fibre; they’re low on the glycemic index, low in saturated fat and sodium, and very low in cholesterol. On top of protein, complex carbs and fiber, beans contain a powerhouse of nutrients such as antioxidants; vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.

What does all that mean? First of all, that beans have super powers and should be consumed at least once a week. 

  • Beans slow down digestion and prevent constipation
  • Beans can help regulate blood sugar
  • Beans can help lower cholesterol
  • Beans are good for the heart
  • Beans reduce the risk of cancer (especially breast, prostate and colon cancer) and chronic diseases
  • Beans help with weight loss

 


*Source: http://www.health.com/health/gallery/0,,20886500,00.html#beans-are-good-for-your-heart-0

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