The Columbian Exchange… Or, Have Some Chili Con Carne

Have you ever heard of the Columbian Exchange?  

No, it is not an online stock trading and investment platform in the South American country of Columbia, nor is it like the NASDAQ, or the NYSE (New York Stock Exchange), or the Frankfurt Stock Exchange.  Rather, the Columbian exchange is a term named after Christopher Columbus.  It refers to activities relating to trade and colonization between the Old and the New World following Christopher Columbus’ voyages to America.

Did you know, that the chili plant originated in South America?  Until the exploration of the Americas, chili was completely unknown in Europe and the rest of the world! Other plants native to the Americas and brought to Europe include tomato, potato, vanilla, cacao (think chocolate!) and tobacco (ick!), certain bean varieties (kidney, black, pinto, navy, and haricot), even the cranberry!

Our recipe below therefore would not be possible to make had this Columbian Exchange not taken place.  It calls for kidney beans, which are originally from Peru, chili and bell peppers (Mexico), and tomatoes (Central America and Mexico).

Silly Bean Rhymes

OK, so here is the thing about kidney beans.  When we were kids, we used to sing: 

Beans, beans, good for your heart, 
the more you eat the more you fart, 
the more you fart, the better you feel!  
So eat your beans at every meal.  

A more delicate way would be to put it this way: 

Beans, beans, the musical fruit, 
the more you eat, the more you toot.

Or back home in Germany, we would say: “Jedes Böhnchen gibt ein Tönchen” (Every little bean will make its own little sound.)

Silence your beans

Don't let these silly songs or sayings dissuade you from eating beans.  To make your beans less “noisy”, according to the USDA (United States Department of Agriculture) be sure to soak them in water for 8 to 12 hours or overnight.  It is recommended to cover the beans with water, and then drain, rinse them every 3 hours, and cover them to soak again.  It’s almost like washing your hair, lather, rinse, repeat!  Be sure you change the water at least twice.  What this will do is actually get rid of the excess sugar starch contained in the beans.  It is the sugary starch called oligosaccharide that the human body is not able to digest too well.  As these sugars make their way through the digestive system, they start to ferment.  And it is this fermentation that is the cause of gas!

If you are pressed for time or decide not to use dried beans but canned beans instead, you still should be wise and rinse the canned variety just to be on the safe side.

Bean Facts

Dried kidney beans are a good source of protein.  In fact, if you combine them with some grains (rice for instance) you would have a complete protein in your diet, without having to add any meat.  Beans are low in calories and have a low glycemic index.  They are high in fiber, especially soluble fiber, which helps lower cholesterol.  In fact, they contain NO cholesterol and are virtually fat-free AND low in sodium.  As for nutrients, they contain iron, potassium, folate, and zinc.  AND dried beans are very economical. 

 

Chili Con Carne Recipe

250 g kidney beans
500 g ground beef, crumbled or cubed beef
1 T olive oil
1 medium onion, diced
50 g tomato paste
4 garlic cloves
bouquet garni*, salt, pepper
1 T paprika
1 red, 1 green, and 1 yellow bell pepper, diced
400 g canned tomatoes including juice
2 T chili powder

*bouquet garni, are several herbs (thyme, bay leaf, and parsley) tied together in a bundle or wrapped in cheesecloth.  

Preparation:

Make sure you soak the dried kidney beans overnight, changing the soaking water as described above, ie at least 3 times.

Place the drained beans in a large pot, cover them with fresh water and bring to a boil, then reduce heat to a simmer, and simmer for 45 minutes.  Stir the beans occasionally so they cook evenly and do not stick to the bottom of the pot.

In the meantime, heat oil in a large skillet over medium heat.  Add crumbled ground beef, minced onion, and garlic.  Cook stirring often to break up the beef until the beef is browned and the onion is translucent.  Add diced peppers, spices, and canned tomatoes with their juice.  Simmer gently, stirring occasionally.  Continue to simmer for about 20 minutes.

Check on the pan occasionally to stir it and make sure the sauce does not stick to the bottom of the pan.  If the sauce becomes too dry add a couple of tablespoons of water.

Drain and rinse the kidney beans in a colander and stir them into the meat saucepot. Bring to the boil again, and gently bubble without the lid for another 10 minutes, adding a little more water if it looks too dry.

Taste a bit of the chili and adjust seasoning. Allow the chili to stand for 10 minutes before serving. This is really important as it allows the flavors to mingle.

Spoon the Chili Con Carne over rice

 

or I personally prefer my Chili Con Carne served over elbow macaroni and sprinkled with parmesan cheese

 

If you like, you could also top it off with some sour cream, but then do skip the parmesan.

Bon Appetit!

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