- 1 tablespoon canola oil
- 1 medium brown onion, finely chopped
- 2 garlic cloves, crushed
- 500g lean beef mince
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon cayenne pepper
- 2 tablespoons tomato paste
- 1 medium carrot, peeled, grated
- 1 medium zucchini, grated
- 400g can chopped tomatoes
- 420g can kidney beans, drained, rinsed
- 200g tub 99.8% fat-free plain yoghurt
- 4 cups cooked doongara rice, to serve
- Step 1Heat oil in a large deep frying pan over medium-high heat. Cook onion, stirring, for 5 minutes or until softened. Add garlic. Cook, stirring, for 1 minute or until fragrant.
- Step 2Add mince. Cook, stirring with a wooden spoon to break up mince, for 5 minutes or until browned. Add cumin, coriander and cayenne pepper. Cook for 30 seconds or until fragrant. Add tomato paste. Cook, stirring, for 30 seconds. Add carrot and zucchini. Stir until coated. Add tomatoes and beans. Cover. Reduce heat to low. Simmer, stirring occasionally, for 30 minutes or until thickened.
- Step 3Serve with yoghurt and rice.
- High fibre
Note: You can freeze chilli con carne in an airtight container for up to 2 months. Thaw in fridge overnight. Add water if too thick while reheating.
- Author: Kim Meredith
- Image credit: Rob Palmer
- Publication: Super Food Ideas