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White beans with meat and a spicy red sauce

White beans with meat and a spicy red sauceimage
image showing recipe preparationPreparation timeelementPreparation time25 min
image showing recipe preparationCooking timeelementCooking time60 min
image showing recipe preparationPortionselementPortions4
image showing recipe preparationFromelementFromMiddle East

If you are a fan of white beans; You can try this delicious recipe with red hot sauce prepared in an unconventional way.

Ingredients

  • 450 grams of lean minced meat (5% fat)
  • 1 chopped hot red pepper
  • 1 large onion, chopped
  • 6 cloves of garlic, chopped
  • 5 grams of red pepper powder
  • 5 grams of ground cumin
  • 6 grams of hot pepper
  • 500 grams of red sauce
  • 60 ml of water
  • 1 can (425 grams) dried beans or white beans, rinsed

To make the hot red sauce

  • 12 medium tomatoes, peeled and rinsed
  • Medium jalapeno pepper
  • Half a medium onion, cut into small pieces
  • 4 grams of fresh coriander
  • 90ml lemon juice (1-2 lemons) to add flavour

 

Instructions

  1. Cook the meat with the red pepper and onion in a deep pot at medium heat, stirring the meat with a wooden spoon for 8-10 minutes, until brown.
  2. Add garlic, red pepper powder, cumin and chili pepper and cook until fragrant.
  3. Stir with the sauce and water, and bring to a simmer.
  4. Reduce heat (medium-low), cover and cook, stirring occasionally, until vegetables are tender, 10-15 minutes. Then stir the mixture into the beans and bring to a boil, about 1 minute.

To make the red hot sauce:

  1. Preheat the grill/roaster pan on a baking sheet set 10cm under the grill, and roast the tomatoes until softened, about 5 minutes. Then flip to the other side, and grill for another 4-5 minutes.
  2. Combine all ingredients in a food processor, and blend until all are purees.
  3. The mixture is seasoned with red chili powder and black pepper.

 

ENERGY TOTAL CARBOHYDRATES SUGAR TOTAL FAT SATURATED FAT OMEGA 3 DIETARY FIBRE SODIUM
318 calories 25 gr 7 gr 8 gr 2.5 gr 0.4 gr 12 gr 86 mg

 

The nutritionist's advice

Meat is highly nutritious due to its protein, iron and vitamin B12 content; But it also contains fat. Try as much as possible to choose lean meat (5%), especially in the case of high blood pressure; A low-fat diet should be adhered to to prevent complications from cardiovascular disease.