Chilli con carne

A great family meal that’s rich in iron, zinc and protein. For small children, use half the cayenne pepper and Worcestershire sauce

Published 01 April 2008

* Serves 4

What do I need?

1 large onion, chopped
Olive oil
2 large cloves garlic, finely chopped
1 green pepper, sliced
400g very lean beef mince (or you can use lamb or turkey mince)
Seasoning: 2 bay leaves, 1 tsp powdered cayenne pepper, 2 tsp powdered cumin, freshly ground pepper
400g can chopped tomatoes
1 tbsp tomato purée
1-2 tbsps Worcestershire sauce
400g can kidney beans, drained and rinsed in a sieve

How do I make it?

In a large casserole pan, fry the onion in a tablespoon of olive oil over a medium heat until translucent. Add the garlic and continue frying for 1 minute, taking care not to burn it.
Add the pepper and carry on frying for another 5 minutes. Then add the mince and brown.
Add the seasoning, canned tomatoes, tomato purée and Worcestershire sauce and stir in. Put the lid on the casserole, turn the heat down and simmer for 20 minutes.
Add the kidney beans, stir in and cook for another 15 minutes.
Remove the bay leaves, taste and adjust the seasoning, if needed. Serve the chilli with jacket potatoes, mashed potatoes or on a bed of rice.

Tasty tip

You can also serve this chilli in individual bowls with chopped parsley and a dollop of crème fraîche or thick plain yogurt on top, and ‘doorsteps’ of wholemeal bread on the side.

Hearty chilli con carne