- 0:15 Prep
- 0:20 Cook
- 4 Servings
- Capable cooks
Serve this spicy beef mince and kidney bean chilli over a generous portion of rice for a tasty, budget-friendly main.
Ingredients
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 2 garlic cloves, crushed
- 1 tablespoon ground coriander
- 2 teaspoons ground cumin
- 1 teaspoon ground chilli powder
- 500g extra trim beef mince
- 400g can diced tomatoes
- 1/2 cup water
- 420g can red kidney beans, rinsed, drained
- 1 1/3 cups Basmati rice (see note)
- 1/3 cup extra light sour cream, to serve
- fresh coriander leaves, to serve
Method
- Step 1Heat oil in a large frying pan over medium heat. Cook onion and garlic for 5 minutes, or until onion softens slightly. Add coriander, cumin and chilli powder. Cook, stirring, for 1 minute. Increase heat to high and add mince. Cook for 4 to 5 minutes until browned.
- Step 2Add tomatoes, water and beans to pan. Simmer, covered, over low heat for 5 to 10 minutes.
- Step 3Meanwhile, cook rice according to packet directions until tender.
- Step 4Serve rice topped with chilli beans, sour cream and coriander leaves.
- Low carb
- Lower gi
Nutrition
2504 kj
Energy
13.8g
Fat Total
4.3g
Saturated Fat
7.5g
Fibre
36.5g
Protein
106.9mg
Cholesterol
410mg
Sodium
48.1g
Carbs (total)
All nutrition values are per serve
Notes
Note: Basmati rice is an aromatic long-grain rice that doubles in length when cooked. It’s perfect for Indian and Middle Eastern dishes. Look for it at your supermarket.
- Author: Alison Turner
- Image credit: Louise Lister
- Publication: Super Food Ideas
