Black Bean Chilli con Carne with Tortilla ChipsRecipe for Black bean chilli con carne and tortilla chips (serves 5)

Ingredient Calories per serving
1 cup dried black beans 132
450g lean ground/minced beef 167
1 onion (100g), diced 8
1 tsp cumin seeds 2
½ tsp smoked paprika 1
1 red chilli, sliced (with or without the seeds, depending on how hot you want the dish) 1
2 cloves garlic, finely chopped 2
500g tomatoes (fresh or canned), blended 18
5 small (6-inch) flour/corn tortillas* 130
1 tbsp butter 20
salt and pepper 0

Total calories per serving: 485

Method: Soak beans overnight in water. The next day, drain the beans, cover with fresh water and bring to the boil. Simmer for an hour or so, until the beans are tender. When they are cooked, drain them and reserve the cooking water. Fry the beef in a large pan over a high heat until browned. Tip the beef into a sieve/strainer over a bowl to drain off the fat. Using the same pan, turn the heat to low and add the diced onion, cooking for a few minutes until the onion has softened. Add the cumin, paprika (or chilli powder if you like it hot), chilli and garlic and cook for a minute or two. Stir in the tomatoes, beef, and the cooked black beans. Simmer the chilli for an hour and a half, adding some of the reserved bean cooking liquid if it looks like it’s getting too dry. Season to taste.

To make the tortilla chips, heat your oven to 400°F/200°C. Melt the butter and brush it over the tortillas, then cut the tortillas into evenly-sized segments and arrange on a baking sheet in one layer. Bake for around 10 minutes, or until golden. Serve the chilli in bowls with the chips on the side.

*I had a go at making these myself this time. Here’s how I did it:

Corn/flour tortillas
Recipe for corn and flour tortillas (makes 12 small tortillas)

150g/6oz yellow cornmeal
75g/3oz wholewheat flour
75g/3oz white bread flour
4 tbsp olive oil
150ml/6 fl oz warm water

Total calories per tortilla: 130

Method: Combine all the ingredients except the water in a food processor. Turn it on and slowly add the water until the dough forms a ball. Divide the dough into 12 even pieces and use a tortilla press or rolling pin to roll them into approximately 6-inch diameter tortillas. Heat a non-stick pan to a medium heat and cook each tortilla for about a minute on each side, until just beginning to brown. These will keep for a day or two in the fridge but are best used straight away.

Advertisements