Wednesday, 13 August 2014

Kidney Beans in Chili - Dinner on "K" Day

So it's dinner time on "K" day and I'm using KIDNEY BEANS

I made Chili. This is my favourite Chili recipe, so full of flavour, very satisfying, nutritious and filling without being overly spicy. Yummy!

Servings: 16 (if putting in small bread bowl)


1 lb lean ground beef
1 Tbsp olive oil
2 garlic cloves, minced
2 cups onion, chopped
1 green pepper, seeded and chopped
2 celery stalks, chopped
1 (398 ml) can tomato sauce
1 (796 ml) can tomatoes, halved
2 tsp Chili powder (or more, if you like more heat)
2 (540 ml) red kidney beans, rinsed and drained
1 Tbsp lemon juice
Pinch of S & P


1. In skillet, cook ground beef until browned.
2. In a medium soup pot, heat oil and saut√© garlic, onion, green peppers and celery about 5 minutes.
3. Add ground beef, tomato sauce, tomatoes and chili powder. Cook 10 minutes on medium heat and add beans.
4. Bring to a boil and season with lemon juice, salt and pepper. 

Serve and Enjoy!

You can freeze any extra portions


These beans get their name from being the shape of a kidney. These, among other beans, are a very good source of cholesterol-lowering fiber and prevent blood sugar levels from rising too rapidly after a meal.

Kidney beans provide virtually fat-ree high quality protein. They are also an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites (a type of preservative commonly added to prepared foods).  

Kidney beans are excellent for heart health and that's not just because of their fiber content, but because they have significant amounts of folate and magnesium. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessons resistance and improves the flow of blood, oxygen and nutrients throughout the body. 

Kidney beans help replenish your iron stores. The thiamin (Vitamin B1) in these beans is needed for synthesis of an important neurotransmitter essential for memory and when you lack this Vitamin, it can contribute to age related impaired mental function. 

Kidney Beans, cooked
(1 cup)

Molybdenum  295 %
Folate  57.5 %
Fiber  45.3 %
Copper  42.2 %
Manganese  38 %
Phosphorus  34.8 %
Protein  30.7 %
Vitamin  B1 23.3 %
Iron  21.8 %
Potassium  20.4 %
Magnesium  18.5 %

Have you bean eating Kidney Beans?

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