White beans with meat and a spicy red sauce
Preparation time25 min
Cooking time60 min
Portions4
FromMiddle 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
- 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.
- Add garlic, red pepper powder, cumin and chili pepper and cook until fragrant.
- Stir with the sauce and water, and bring to a simmer.
- 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:
- 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.
- Combine all ingredients in a food processor, and blend until all are purees.
- 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.