Discover the bold flavors of Kurdish Chili, a spicy stew featuring tender meat, hearty beans, and a blend of aromatic spices. Perfect for a satisfying meal, this dish combines traditional Kurdish ingredients with a fiery kick. Try this easy-to-follow recipe and bring a taste of Kurdish cuisine to your table. Ideal for spice lovers and those seeking authentic, flavorful stews.

Ingredients:

- 1 lb (450 g) beef or lamb stew meat, cut into bite-sized pieces

- 1 large onion, chopped

- 3 cloves garlic, minced

- 1 green bell pepper, diced

- 1 red bell pepper, diced

- 2 large tomatoes, diced (or 1 can of diced tomatoes)

- 1 cup dried kidney beans, soaked overnight and drained (or 1 can of kidney beans, drained)

- 1 cup beef or vegetable broth

- 2 tbsp tomato paste

- 2 tbsp vegetable oil

- 1 tsp ground cumin

- 1 tsp paprika

- 1 tsp ground coriander

- 1 tsp ground turmeric

- 1 tsp ground black pepper

- 1/2 tsp ground cinnamon

- 1/2 tsp chili powder (adjust to taste)

- Salt, to taste

- 1 bay leaf

- Fresh cilantro or parsley, for garnish (optional)

- Lemon wedges, for serving (optional)

Instructions:

Heat the Oil: In a large pot or Dutch oven, heat the vegetable oil over medium heat.

Cook the Meat: Add the beef or lamb pieces and cook until browned on all sides. Remove the meat and set aside.

Sauté Vegetables: In the same pot, add the chopped onion and cook until translucent. Add the garlic and cook for another minute until fragrant.

Add Peppers and Tomatoes: Stir in the diced green and red bell peppers, and cook for about 5 minutes. Add the diced tomatoes (or canned tomatoes) and tomato paste, stirring well.

Spice It Up: Add the ground cumin, paprika, coriander, turmeric, black pepper, cinnamon, and chili powder. Stir to coat the vegetables and let the spices cook for about 2 minutes.

Combine Meat and Beans: Return the browned meat to the pot. Add the soaked kidney beans (or canned beans) and pour in the broth. Stir to combine.

Simmer: Add the bay leaf, bring the mixture to a boil, then reduce heat to low. Cover and let it simmer for about 1 to 1.5 hours, or until the meat is tender and the beans are cooked. Stir occasionally and add more broth if needed.

Season and Serve: Adjust the seasoning with salt and additional chili powder if needed. Remove the bay leaf before serving.

Garnish: Serve hot, garnished with fresh cilantro or parsley and lemon wedges on the side, if desired.

Enjoy your flavorful and hearty Kurdish Chili!

Nutritional Values:

Beef or Lamb Stew Meat:

 - Calories: 250-300 per 3.5 oz (100 g)

 - Protein: 25-30 g

 - Fat: 20-25 g

 - Iron: 2.6 mg (15% of Daily Value)

Benefits:

 - High Protein: Supports muscle growth and repair.

 - Iron: Essential for oxygen transport in the blood and energy production.

 - Zinc: Important for immune function and cellular metabolism.

Onion:

 - Calories: 40 per 100 g

 - Carbohydrates: 9 g

 - Fiber: 1.7 g

 - Vitamin C: 8 mg (10% of Daily Value)

Benefits:

 - Antioxidants: Contains quercetin, which has anti-inflammatory properties.

 - Vitamin C: Supports immune health and skin integrity.

Garlic:

 - Calories: 150 per 100 g

 - Carbohydrates: 33 g

 - Fiber: 2.1 g

 - Vitamin C: 31 mg (52% of Daily Value)

Benefits:

 - Allicin: Has antibacterial and antiviral properties.

 - Heart Health: May help reduce blood pressure and cholesterol levels.

Bell Peppers:

 - Calories: 20 per 100 g

 - Carbohydrates: 5 g

 - Fiber: 1.7 g

 - Vitamin C: 80 mg (89% of Daily Value)

Benefits:

 - Vitamin C: Enhances immune function and skin health.

 - Antioxidants: Contains carotenoids that protect against cell damage.

Tomatoes:

 - Calories: 18 per 100 g

 - Carbohydrates: 3.9 g

 - Fiber: 1.2 g

 - Vitamin C: 14 mg (16% of Daily Value)

Benefits:

 - Lycopene: An antioxidant that may reduce the risk of certain cancers.

 - Vitamin C: Supports immune function and skin health.

Kidney Beans:

 - Calories: 127 per 100 g (cooked)

 - Protein: 8.7 g

 - Carbohydrates: 22.8 g

 - Fiber: 6.4 g

Benefits:

 - Protein and Fiber: Aid in digestion and support satiety.

 - Iron: Essential for energy production and red blood cell formation.

Beef or Vegetable Broth:

 - Calories: Varies depending on the brand and preparation

Benefits:

 - Hydration: Adds moisture and flavor.

 - Minerals: Provides trace minerals depending on the broth type.

Tomato Paste:

 - Calories: 82 per 100 g

 - Carbohydrates: 19 g

 - Vitamin C: 13 mg (15% of Daily Value)

Benefits:Concentrated Nutrients: Offers a rich source of vitamins and antioxidants.

Vegetable Oil:

 - Calories: 884 per 100 g

 - Fat: 100 g

Benefits:Provides Essential Fatty Acids: Important for overall health and energy.

Spices (Cumin, Paprika, Coriander, Turmeric, Black Pepper, Cinnamon, Chili Powder):

 - Calories: Varies; generally low in calories

Benefits:

 - Anti-inflammatory Properties: Many spices have anti-inflammatory and antioxidant effects.

 - Metabolism Boost: Some spices, like chili powder and black pepper, can boost metabolism.

Bay Leaf:

 - Calories: Minimal per serving

Benefits:Digestive Health: Can aid in digestion and improve appetite.

Fresh Cilantro or Parsley:

 - Calories: 23 per 100 g

 - Vitamin C: 27 mg (30% of Daily Value)

Benefits:

 - Antioxidants: Contains vitamins and antioxidants that support overall health.

 - Detoxification: May help in detoxifying the body.

Lemon Wedges:

 - Calories: 29 per 100 g

 - Vitamin C: 53 mg (64% of Daily Value)

Benefits:

 - Vitamin C: Supports immune health and skin vitality.

 - Digestive Aid: May aid in digestion and enhance flavor.