Beans are great source of protein and fiber. They have been part of traditional diet in many regions of the world for thousands of years. Now more and more people from other regions are eating more beans due to their benefits. Whether you are a vegetarian or a non vegetarian, you can prepare so many delicious and healthy recipes with beans. Here is one such recipe. This recipe will provide you around 20 grams of fiber for 1000 calories which easily meets your requirements.
Once considered poor man’s meat, legumes (beans, peas and lentils) have emerged as an extremely versatile food with an excellent nutritional reputation.
Legumes are a great source of dietary fiber, providing 4 to 8 grams in every half-cup serving. This Chili Con Carne, featuring dark red kidney and pinto beans, has a whopping 5 grams of fiber per serving. This tasty comfort food will help you reach the recommended daily dietary fiber goal of 25 to 38 grams.
A fiber-rich diet offers many health benefits — possibly reducing the risk of heart disease, obesity, and Type 2 diabetes. Beans also are low in fat, cholesterol-free and rich in protein, folate, iron and zinc.
Legumes are in the family of edible seeds that come from plants with pods. Black, kidney, navy, soy, garbanzo, and pinto beans; black-eyed, split green and yellow peas, and lentils are some examples. Popular with vegetarians, legumes are by far the best plant source of protein.
Most legumes are available dried or canned. When using canned beans, as we did in today’s recipe, always drain and rinse them thoroughly to eliminate nearly one-third of the sodium. Many brands of beans, including store brands, now have reduced-sodium options. You also can use those in this recipe.
One downside to enjoying legumes is that they contain a gas-producing starch.
Unfortunately, our bodies lack the enzyme to digest it. You can’t eliminate the problem, but you can make it better. Here are a few tips:
■ Presoak dried beans for at least six hours before cooking and discard water.
■ Drain the liquid from canned beans and rinse well.
■ Add beans to your diet gradually, enjoying a 1/4– to 1/2-cup serving, rather than a bowl. The more often you enjoy beans, the less likely you’ll suffer the gassy consequences.
■ Try an over-the-counter product such as Beano when enjoying legumes. It contains the missing enzyme.
Chili Con Carne
Serves: 9 (1-cup servings) / Preparation time: 15 minutes
Total time: 1 hour, 15 minutes
1 pound ground sirloin
1 cup diced onion
1 cup diced green pepper
1 jalapeño pepper, seeded, finely diced
3 cloves garlic, peeled, minced
1/8 teaspoon crushed red pepper flakes, optional
1 can (28 ounces) whole tomatoes
1 can (14.5 ounces) fat-free, less-sodium beef broth
1 can (6 ounces) tomato paste
1 can (15 ounces) dark red kidney beans, drained and rinsed
1 can (15 ounces) pinto beans, drained and rinsed
3 tablespoons chili powder
2 teaspoons ground cumin
1/4 cup brown sugar
1/2 teaspoon salt
9 tablespoons reduced-fat sour cream
3 to 4 green onions, sliced on the bias
In a large pot over medium heat, cook beef until brown; drain fat. Add onion, green pepper, jalapeño and garlic to cooked beef and cook 5 minutes, or until vegetables soften. Add crushed red pepper flakes, if desired, and cook an additional 1 minute. Add whole tomatoes and juices, crushing tomatoes by hand into bite-size pieces, broth, tomato paste, kidney beans, pinto beans, chili powder, cumin and brown sugar. Cover and continue to cook on low heat for 45 minutes.
Add salt and serve, garnishing each serving with 1 tablespoon reduced-fat sour cream and sliced green onions.
Created by Darlene Zimmerman, MS, RD, and tested by Susan Selasky for the Free Press Test Kitchen.
272 calories (26% from fat), 8 grams fat (3 grams sat. fat, 0 grams trans fat), 31 grams carbohydrates, 18 grams protein, 473 mg sodium, 42 mg cholesterol, 112 mg calcium, 5 grams fiber. Food exchanges: 1 starch, 3 vegetable, 2 lean meat.
Source – http://www.freep.com/story/life/food/recipes/2015/01/18/chili-con-carne-recipe/21825199/