Take everything you like about chilli con carne – the meat, beans, tomatoes, and chilli – turn it into soup, and serve it with spicy nachos.
Ingredients
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 300g beef mince
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- Pinch of cayenne
- 1 teaspoon hot paprika
- 1 red capsicum, finely chopped
- 1/2 teaspoon dried oregano
- 1 cup (250ml) tomato juice
- 400g can chopped tomatoes
- 400g can red kidney beans, rinsed, drained
Method
- Step 1Heat the vegetable oil in a non-stick frypan over medium-high heat. Add the onion and cook, stirring, for 5 minutes or until soft.
- Step 2Add the beef mince and spices and cook for 5-6 minutes, breaking up the mince with a spoon, until the mince browns.
- Step 3Add the capsicum, oregano, tomato juice, tomatoes, 3 cups (750ml) water, season with sea salt and freshly ground black pepper. Bring to the boil, stirring, then simmer, covered, over medium-low heat for 20 minutes.
- Step 4Add the kidney beans and simmer for 10 minutes. For a thicker soup, mash a few of the beans and stir through. Serve in four warm bowls.
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1175 kj
Energy
14g
Fat Total
4g
Saturated Fat
7g
Fibre
21g
Protein
57mg
Cholesterol
457.06mg
Sodium
8g
Carbs (sugar)
15g
Carbs (total)
All nutrition values are per serve
- Author: Jill Dupleix
- Image credit: Steve Brown
- Publication: Taste.com.au
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