Vegetable Chili, Spiced Beef and Guacamole

Another great Slow Carb Diet Recipe that is just as good if you have no desire to watch your weight at all!  In fact, this is something we enjoyed regularly before the slow carb month began.  Okay, I might have been a little more extravagant with the olive oil in previous times, but the dish is no less tasty even if you are trying to lose a few pounds.

And, if you’re looking for vegetarian recipes just ditch the spiced beef and maybe throw some cottage cheese or hard boiled eggs on your salad to up the protein.

Vegetable Chili Recipe


  • red kidney beansOne onion diced
  • 1 clove garlic crushed
  • A cup of chopped mushrooms
  • 1 red, and 1 green pepper diced
  • 1 stick of celery finely sliced
  • Plenty of black pepper, 1 teaspoon of oregano, 1 tsp cumin seeds and 1/2 tsp cilantro powder (coriander) and 1 tsp of dried chilli flakes
  • 1 tin tomatoes chopped
  • 2 cups of cooked red kidney beans
  • Tabasco sauce to taste
  • bunch fresh cilantro roughly chopped
  • 1 tbsp olive oil

Chili Method

  1. In a heavy based pan, saute the onion and garlic till translucent in the smallest amount of olive oil you can face.  To really cut the fat, I partially steam the onion by popping the lid on and cooking very slowly over a low heat.
  2. Add the chopped mushrooms, pepper and celery and turn the heat up a little to get everything browning a little around the edges.
  3. Add the spices and herbs and cook for one minute.
  4. Take half the red kidney beans and mash to a thick paste (I find a simple potato masher perfect).
  5. Add all the kidney beans and tomatoes with their juice to the pan and simmer for around 30 minutes.  Watch the mixture to ensure it doesn’t dry out too much, and if necessary put a lid on to prevent steam escaping.
  6. Have a taste, and add Tabasco and fresh cilantro.

Chopped carrot is a good addition, and if you feel you’re not quite getting enough legumes throw in a handful of green beans.  Or some zucchini is nice added along with the peppers, but fry it well to ensure it isn’t too watery.

Spiced Beef Recipe

You could use cheap chuck steak cut into strips, or get some beef minced by your butcher.  Either way, it should be lean, and cooked very quickly.


  • Beef cut into strips or minced
  • 2 fresh red chilis finely chopped
  • Black pepper
  • 1 garlic clove crushed
  • About an inch of ginger, grated
  • Juice of one lemon and 1 tbsp soy sauce
  • A bunch of scallions (spring onions) chopped
  • Handful of fresh coriander (cilantro) chopped
  • A little olive oil

This is easiest cooked in a wok or cast iron skillet.  You want to cook it fast and hot!

Spicy Beef Method

  1. Warm your skillet or wok and add a little olive oil.
  2. On a high heat brown the meat all over (do this in two or three batches if you’re cooking for more than two so the meat fries rather than steams).
  3. Turn the heat down a little and add everything else apart from the fresh cilantro.
  4. Cook for around 5 minutes stirring to cook through and mix up the flavors, and add the cilantro at the end to wilt a little.  On that note, a big bunch of fresh spinach would work well too added near the end before plating up.

You could turn this into a slower cooked dish, using chunks of meat, in which case you’ll want to add some liquid too and maybe cook in a low oven instead.  I like it speedy though so stir frying on the stove top works a treat for us!

Guacamole Recipe

This isn’t really a recipe at all.  It is simply health conscious guacamole!  Usually recipes call for lots of olive oil, but to make this fit in with our “trying to lose weight” month we have it as follows:

In a bowl mash up an avocado or two.  Mix in chopped scallions, lots of lemon juice, crushed garlic, diced cucumber, fresh cilantro and salt and pepper.


About Kelly Rockwell

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