Pea Chilli In Taco Shells

Pea Chilli In Taco Shells

35 mins

Serves 4

Budget

Nutritional information

per serving (not including additional serving ingredients): 948 kcalories, 48g protein, 33g carbohydrates, 28g fat, 7g saturated fat, 10g fibre, 5g sugars, 0.569 sodium.

Nutrition - as well as the nutritional value of the Peas this recipe contains: vitamin A and beta carotene, B complex vitamins, vitamin C, vitamin E, vitamin K, calcium, magnesium, iron, selenium, zinc, manganese, potassium, quercitin, allicin, lycopene plus other antioxidants from the seasonings. Glycaemic Load of 5.

Ingredients

2 tbsp vegetable or rapeseed oil

500g beef mince

1 onion, peeled and finely diced

1 clove garlic, peeled and crushed

1 tsp cumin seeds

1 - 2 tsp chilli powder

2 tbsp tomato puree

1 tin haricot beans, drained and rinsed

150ml passata

1 tbsp tomato ketchup

Dash Worcestershire sauce

Sea salt and black pepper

300g frozen peas

To serve:

Taco Shells, grated cheese, shredded lettuce, soured cream (optional)

Method

Heat 1 tbsp of the oil in a large, deep frying pan and brown the mince well in two batches, making sure it is well broken up and browned evenly. Remove from the pan and set aside. Heat the remaining tbsp of oil in the pan and add the onion. Cook gently for 5 - 10 minutes until softened and translucent. Add the garlic, cumin seeds and chilli powder to taste, depending on how hot you like your chilli. Cook the garlic and spices with the onion for 1 minute, then add the tomato puree and cook, stirring for a further minute. Add the haricot beans to the pan and coat with the onion and spice mixture, then return the browned mince to the pan and mix well.

Add the passata, tomato ketchup and Worcestershire sauce, and season to taste with sea salt and black pepper. Bring to the boil, and simmer gently for 10 - 15 minutes, until the liquid has reduced and the chilli has thickened. Add the frozen peas and simmer for a further 3 minutes.

Serve the chilli in the taco shells, with grated cheese, shredded lettuce and soured cream on the side.

Tips

The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin.

When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W)