Chilli con carne (nightshade free)
GLUTEN FREE II DAIRY FREE II NUT FREE II EGG FREE II FISH FREE II SHELLFISH FREE II SESAME FREE II NIGHTSHADE FREE
I have a unique take on the classic Mexican dish, chili con carne. My recipe does not include any deadly nightshades such as chilli or tomatoes. Despite the absence of these key ingredients, you won't be able to tell the difference in taste. This recipe is ideal for people who cannot eat nightshades or tomatoes. It's a hearty and comforting dish that can be enjoyed by the entire family, regardless of dietary restrictions. It's perfect for a cosy weekday dinner.
Notes on ingredients
Spices
I used ground cumin, coriander and black pepper. If following an AIP diet, use ginger and horseradish to spice up the chilli instead.
Nomato sauce
Instead of tomatoes, I used a portion of my nomato sauce. I always make a batch and freeze them in 250g containers that I buy from the pound shop. It makes it so handy when I’m cooking throughout the week.
Beef
I used organic beef, you can swap for lamb, turkey or minced chicken if you prefer.
NB: For those with a soy allergy, animals fed soy won't be suitable. In that case, always look for meat that is grass-fed or grass-finished, as most animals are fed soy, which is also genetically modified. If you are in the UK, take a look at the ethical butcher; they do not use soy to feed their cattle.
kidney beans
I used tinned, it’s not AIP-friendly or paleo so just omit this if you are following the diet.
NB Peanuts and soybeans are two of the most common legumes that cause an allergic reaction. If you're allergic to either of these foods, you are at greater risk of having an allergic reaction to kidney beans. If you develop adverse reactions after eating kidney beans, call your doctor immediately to discuss the severity of the symptoms.
Onion & garlic
Fresh garlic is always best for maximum flavour. Whole chopped fennel is a good alternative if you cannot use onion or garlic.
Stock cubes/ bouillon powder
Use your preferred brand of AIP/paleo stock I would suggest a fresh stock ( buy in supermarkets) or a homemade one. For a yeast-free brand try the marigold brand. They also do gluten-free, low-salt varieties too. Kallo is another brand that sells allergy-specific varieties. Try Kallo or River cottage stock for nightshade-free, Many food products, similar to the one mentioned below, contain potato starch. If you have a celery allergy then making homemade stock is best or just omit from the recipe. Take a look at this homemade stock recipe here.
Ingredients
What are deadly nightshades?
Nightshade vegetables are a specific group of plants that belong to the Solanaceae family. These vegetables include tomatoes, chilli, potatoes, peppers, and eggplants. Just so you know, this is not an exhaustive list of nightshade fruits and vegetables. Nightshade vegetables are named after the nightshade plant, which is also a part of this family.
Despite their popularity and widespread consumption, nightshade vegetables contain a compound called solanine, which some people may be sensitive to. This compound can cause inflammation and discomfort in certain individuals. However, it is important to note that most people can consume nightshade vegetables without any adverse effect. Please read my article, The Ultimate Beginner's Guide to a Nightshade-Free Diet, here.
Faq’s
What other ways can I spice up my chilli without using chilli peppers?
Wasabi is in the Brassicaceae plant family (which also includes mustard and horseradish). Wasabi has an umami flavour with an additional sharp, fiery heat. Find it in most superstores.
Black pepper is okay to consume with an intolerance to nightshades.
Ginger adds warmth to foods. I love to add grated ginger to red meat dishes.
Ground mustard seeds. Add this at the stage in this recipe when you add the spices.
Horseradish, add 1 tsp to the recipe at the end to give it a kick.
How do you make chilli con carne taste better?
Refrigerate it for a flavour boost. If you can avoid the temptation to eat your chilli off your wooden spoon while it's searingly hot, then pop it in the fridge overnight and reheat it tomorrow. The beans will absorb more liquid, the acidity of the sauce will mellow, and the flavour of your chilli will deepen.
Add a few squares of dark chocolate. This deepens the flavour
Try adding a few splashes of coffee. A splash of your leftover morning brew adds a rich, nutty bitterness to chilli. It has an effect similar to chocolate in chilli.
Mix up your meats. Try beef and lamb, or use minced chicken or turkey for a healthier twist.
Spice it up. Add cinnamon for a hint of warm sweetness, or garam masala or tandoori spice blend for an Indian flair.
How do you pimp up a chilli?
Here are six easy ways to change up your chilli and give it a big flavour boost.
Chilli con carne with tortillas ( use gluten-free tortillas cut into triangles & baked for 5/8 minutes)
Chilli con carne with nachos ( Corn nachos are gluten free)
Chilli con carne with sour cream ( try dairy-free coconut yoghurt or a vegan-style sour cream)
Chilli con carne with cheese ( vegan if you cannot do dairy)
Chilli con carne with guacamole ( try my lime & avocado dip that’s nightshade-free here.)
Chilli con carne with cauliflower rice or cassava pasta if following an AIP/ keto or paleo diet.
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Makes 4 portions - 1.5 mins prep & cooking time
Step by Step
Recipe
130 g onion diced ( no need to weigh this 1 medium onion is sufficient)
1 clove garlic chopped
400 g minced beef
1.5 tsp cumin & coriander powder
2 tsp black pepper
250 g nomato sauce
260 ml hot water
1 beef stock cube or 1 tsp bouillon powder
1 tin kidney beans drained and rinsed
Method
On high heat, add the onion, garlic, and minced meat to a saucepan and brown together with no oil. (Plenty of oil will be released from the beef.)
Once browned add the spices and black pepper, and fry off for a minute on low heat.
Then add the nomato sauce, crumble the beef stock into the meat or add the bouillon powder, and top up with the hot water.
Add the kidney beans and 1/2 tsp sea salt. Simmer on low to medium heat for 1 hour, or transfer to a slow cooker for 4 hours.
I served it with brown rice, avocado slices, lime and coriander once cooked.
Nightshade free recipe cookbook
If you are looking for more nightshade-free recipes, This cookbook is a game-changer for those following a nightshade-free diet. Avoiding these nightshade foods can be challenging, but this book offers a solution with its 16 mouthwatering recipes that recreate popular dishes like pizza, Bolognese, Thai curries, and chips without any nightshade ingredients.
Say goodbye to the struggle of finding nightshade-free options and hello to a delicious, nutritious, and easy-to-cook nightshade-free diet.
Not only are these recipes free from nightshade vegetables and the nightshade family, but they're also dairy-free and gluten-free, with many vegan, soy-free, top 14 allergen-free, sesame-free, and paleo options. Indulge in your favourite flavours without the nightshades and embrace a nightshade-free lifestyle that's both satisfying and healthy.
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