Beef & Kidney Bean Chilli with Rice

Per serving

Calories

1,067

Protein

55 g

Carbs

124 g

Fat

39 g

Fibre

16 g

Vitamins and minerals, % of a day’s needs

• Iron57%
• Vitamin D1%
• B12190%
• Zinc127%
• Magnesium36%
• Omega-316%
• Folate40%
• Calcium12%
• Potassium43%
• Vitamin C131%
• Vitamin A22%
• Riboflavin54%

Worked out from the ingredients. How we work out our numbers

Ingredients

• 350 g Beef chuck
• 240 g Kidney beans
• 170 g Rice
• 240 g Canned tomatoes
• 150 g Bell pepper
• 150 g Onion
• 30 g Tomato paste
• 18 ml Vegetable oil
• 6 g Smoked paprika
• 5 g Cumin
• 4 g Chilli powder
• 12 g Garlic
• 1.5 tsp Salt

Method

1. 1

   Cut the 350g of beef chuck into 2cm cubes. Dice the 150g of onion and the 150g of bell pepper and mince the 12g of garlic.

2. 2

   Heat the 18ml of vegetable oil in a heavy pot over high heat and brown the beef cubes for 7 minutes, in two batches so the pan stays hot enough to colour them rather than steam them.

3. 3

   Drop to medium heat, add the onion, pepper and garlic and cook for 6 minutes until soft. Stir in the 30g of tomato paste, 6g of smoked paprika, 5g of cumin, 4g of chilli powder and 1.5 teaspoons of salt and cook for 1 minute, until the spices smell toasted rather than raw.

4. 4

   Return the beef with the 240g of canned tomatoes and 350ml of water, bring to a boil, then cover and simmer over low heat for 35 minutes, until the beef cubes give way under the back of a spoon.

5. 5

   Stir in the 240g of kidney beans and simmer uncovered for 8 minutes, until the sauce has thickened enough to hold a channel when you draw a spoon through it.

6. 6

   While the chilli finishes, rinse the 170g of rice, put it in a saucepan with 340ml of water, bring it to a boil, then cover and cook over low heat for 12 minutes until tender. Divide it between 2 plates and spoon the chilli over.