- 200g (1 cup) dried red kidney beans
- 1 tablespoon olive oil
- 2 (about 500g each) beef casserole steaks
- 2 red onions, halved, coarsely chopped
- 1 green capsicum, halved, deseeded, finely chopped
- 2 garlic cloves, crushed
- 1 tablespoon sweet paprika
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 2 teaspoons dried chilli flakes
- 2 x 400g cans Italian diced roma tomatoes (La Gina brand)
- 500ml (2 cups) cold water
- Salt & freshly ground black pepper
- Steamed white rice, to serve
- Sour cream, to serve
- Step 1Place beans in a medium saucepan and cover with plenty of cold water. Bring to the boil over high heat and cook, uncovered, for 10 minutes. Remove from heat. Transfer beans and cooking liquid to a heatproof bowl and set aside for 1 hour to soak. Drain.
- Step 2Preheat oven to 150°C. Heat half the oil in a large frying pan over high heat. Add half the beef and cook for 2 minutes each side or until brown (this sears the surface of the beef, locking in the juices so the meat retains its flavour and is tender). Repeat with remaining beef. Transfer to a 2.5L (10-cup) capacity ovenproof dish.
- Step 3Heat remaining oil in the same pan over medium-high heat. Add the onion, capsicum and garlic and cook, stirring, for 5 minutes or until onion softens. Add the paprika, cumin, coriander and chilli and cook, stirring, for 2 minutes or until fragrant. Add the tomato and water, and bring to the boil. Remove from heat. Add the beans and tomato mixture to the beef.
- Step 4Bake in preheated oven, covered, for 2 hours or until beef and beans are tender. Remove from oven and set aside for 10 minutes to cool slightly. Use tongs to transfer the beef to a chopping board. Cover tomato mixture with foil and place in the oven to keep warm. Use 2 forks to shred beef with the grain (tougher cuts of meat, such as casserole steak, break up easier and are more tender when shredded with the grain). Return beef to tomato mixture and stir to combine. Taste and season with salt and pepper. Serve immediately with steamed rice and sour cream, if desired.
- High fibre
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
You can make chilli con carne up to 2 days ahead. Cool to room temperature and store in an airtight container in the fridge.
- Author: Sarah Hobbs
- Image credit: Mark O'Meara
- Publication: Australian Good Taste