Chilli with corn salsa

4 steps

Meat & Protein1.5Bread & Cereals0Vegetables4Fruit0Dairy0Healthy Fats & Oils1

Updated at: Mon, 29 Sep 2025 08:49:01 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories396 kcal (20%)

Total Fat23.4 g (33%)

Carbs21.8 g (8%)

Sugars5.7 g (6%)

Protein23.9 g (48%)

Sodium376.9 mg (19%)

Fiber6.6 g (24%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

400gBeef mince

low fat, raw

300gBlack beans canned

drained

2 tablespoonTomato paste

no added salt

1 tablespoonPaprika smoked

1Red onion

medium, thinly sliced

1Red capsicum

seeded and thinly sliced

1Green capsicum

seeded and thinly sliced

1 cupBeef liquid stock

salt-reduced

Sweetcorn

raw, 4 cob or ear, cooked, husk and silks removed, kernels sliced off

80gAvocado

finely chopped

Green chilli

seeded and thinly sliced

lime

to serve

1 handfulCoriander

to serve

Instructions

Step 1

Heat a large, deep non-stick frying pan over high heat. Add the minced beef and cook, stirring and breaking up any lumps with the back of a spoon, for 10 minutes. Add the black beans, tomato paste and paprika and cook, stirring, for 2 minutes or until fragrant.

Step 2

Reduce the heat to medium. Add the onion and red and green capsicum and cook, stirring occasionally, for 3 minutes. Pour in the stock and cook, stirring occasionally, for 5 minutes or until the vegetables are tender and the stock has reduced by three-quarters.

Step 3

Meanwhile, combine the corn, avocado and chilli in a bowl. Season with freshly ground black pepper.

Step 4

Divide the beef stew among serving bowls, top with the corn salsa and serve with lime wedges and coriander.