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Dinner

Beef chili with vegetables

Makes 4 servings

 

Prep time: 25 min

Cooking time: 1 hour 40 min

Difficulty: Easy

Ingredients

2 tbsp

oil

1¼ lb

stew beef, cubed

2

onions, peeled and chopped

2 cloves

garlic, peeled and chopped

1 tsp

curry powder

1½ tsp

cayenne pepper

2 tsp

ground cumin

2 cups

beef stock

2 cups

fresh butternut squash or pumpkin, peeled and cubed

5

large tomatoes, washed and diced

1 can

garbanzo beans, drained

3

large carrots, peeled and sliced

3 ribs

celery, washed, trimmed and chopped

1½ cups

frozen peas

 

salt, to taste

½ tsp

fresh ground black pepper

2 tbsp

roasted pumpkin seeds, to garnish

Directions

  1. Heat oil in a large pot over medium heat. Brown the beef on all sides.
  2. Add the onions and garlic and cook stirring frequently until the onions are soft and the garlic is fragrant. Add the curry powder, cayenne pepper and cumin. Add the beef stock, cover and simmer for 1 hour.
  3. Add the squash, tomatoes, beans, carrots, celery and peas. Cover and gently simmer for an additional 30 minutes. Stir occasionally and add more stock, if necessary.
  4. Dry roast the pumpkin seeds in a skillet.
  5. Season chili with salt and pepper. Ladle into serving bowls and garnish with roasted pumpkin seeds.

Nutritional information

Makes 4 servings

 

Amount per serving

Calories

544.8

Total fat

19.3 g

Saturated fat

4.9 g

Polyunsaturated fat

2.4 g

Monounsaturated fat

10 g

Cholesterol

92.1 mg

Sodium

1,524.2 mg

Potassium

1,503.3 mg

Carbohydrate

55.2 g

Dietary fibre

12.8 g

Sugars

5.5 g

Protein

40.0 g

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