A mild chili, rich in tender vegetables and partially mashed beans, flavored with sweet corn and grated zucchini that melts into the sauce. Served with rice, it is the ultimate comforting and balanced family dish.
Ingredients
- 400 g ground beef (5% fat)
- 1 piece yellow onion
- 2 cloves garlic clove
- 1 piece red bell pepper
- 1 piece zucchini
- 200 g sweet corn kernels (canned)
- 400 g canned kidney beans
- 400 g canned crushed tomatoes
- 2 tbsp tomato paste
- 2 tbsp extra-virgin olive oil
- 1 piece beef bouillon cube
- 1 tsp ground cumin
- 1 tsp sweet paprika
- to taste salt
- to taste ground white pepper
- 300 g white rice (short or long grain)
Method
- Finely dice the onion and red bell pepper. Finely grate the zucchini (use a grater with small holes or a food processor). Squeeze or drain the excess water from the grated zucchini.
- In a large Dutch oven, heat the olive oil over medium heat. Sauté the onion and bell pepper until tender, about 5 minutes. Add the pressed garlic and cook for 1 minute.
- Add the ground beef and brown it, breaking it up with a spoon.
- Add the crushed tomatoes, tomato paste, cumin, paprika, a pinch of salt, and white pepper. Add the crumbled bouillon cube and a little water. Bring to a boil, then reduce the heat and simmer for 10 minutes.
- Meanwhile, drain and rinse the kidney beans and corn. Coarsely mash half of the beans with a fork (keep the other half whole).
- Add the grated zucchini, corn, and both mashed and whole beans to the Dutch oven. Stir and continue to cook over low heat for 15 minutes, stirring occasionally. The zucchini should be completely melted.
- Meanwhile, cook the rice according to the package directions.
- Adjust the seasoning. Serve the chili on a bed of rice. Optional: add a dollop of crème fraîche or a little grated cheese.
Nutrition
Per serving
- Energy
- 781.3 kcal
- Protein
- 37.61 g
- Carbohydrate
- 98.92 g
- Fat
- 24.22 g
- Fibre
- 12.71 g
- Calcium
- 117.36 mg
- Iron
- 8.36 mg
- Magnesium
- 179.15 mg