A steaming bowl of spicy chilli can clear sinuses better than some medications…so here’s our favourite easy recipe!
Black beans are a great source of fibre, protein and folate. Tomatoes are packed with the antioxidant lycopene and are also a great source of Vitamins C and K, potassium and folate. The compounds in garlic have potent medicinal properties and boosts immune system function. Bell peppers are a good source of Vitamins C and B6, potassium and folate.
500g beef or soya mince
3 teaspoons Worcestershire sauce, soy sauce or tamari
1 large onion, diced
2 cloves garlic, minced
1 green bell pepper, diced
2-3 tins chopped tomatoes
1-2 tablespoons of tomato paste
2 teaspoons ground cumin
2 teaspoons chilli powder (mild or hot)
1 teaspoon ground coriander
1 tin black beans, drained
1-2 small tins sweetcorn (optional)
Salt and pepper to taste
Pour the chopped tomatoes into a large saucepan and warm gently over low heat. Add tomato paste and a teaspoon each of cumin, chilli powder and coriander and keep warm (you will need to add more spice later, but taste as you go and add to suit your family’s taste. I keep it milder when children are eating the chilli and put bottles of hot sauce on the table for the adults!).
While the tomatoes are warming, heat a tablespoon of olive oil in a large frying pan over medium heat. Add the onions and green pepper and sauté for 5 minutes or until soft. Add the garlic, stir, and add to the tomatoes in the saucepan.
Add a teaspoon of olive oil to the same frying pan and add the beef mince (if using soya mince, simply add it to the tomato base and simmer). Break up the beef mince gently as it cooks. Shake over a few teaspoons of Worcestershire sauce/soy sauce/tamari (if using soya mince, add the sauce straight to the chilli). Once browned and cooked through, add mince to the saucepan, using a slotted spoon to drain. Stir well, then add drained beans and sweetcorn.
Heat through, then taste for seasoning and add more spices, salt and pepper.
Chilli often tastes better the next day - a popular leftover dish is to serve the chilli over macaroni (called Chilli Mac in the States). Our fave is a Taco Salad: mixed salad leaves, topped with tortilla chips, then a scoop of warm chilli, then other toppings.
Serve the chilli atop a bed of rice, baked sweet potatoes, or with crunchy tortilla chips on the side.
Have small bowls of any or all of the following ready to load on top:
Diced avocado, grated cheddar cheese, crème fraiche, finely chopped red onion, chopped fresh coriander