By Kwayera & Ellouise Simpson
Kidney beans and beef chilli con carne.
5 steps
Prep:15minCook:1h 15min
Protein packed bean and rich flavoured chilli con carne served with rice.
Updated at: Thu, 17 Aug 2023 03:08:47 GMT
Nutrition balance score
Great
Glycemic Index
23
Low
Glycemic Load
4
Low
Nutrition per serving
Calories197.9 kcal (10%)
Total Fat5.8 g (8%)
Carbs16 g (6%)
Sugars3.2 g (4%)
Protein20.5 g (41%)
Sodium521.3 mg (26%)
Fiber4.5 g (16%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
Instructions
Step 1
In a medium pan, heat 15ml of oil on a medium heat, add the onion, garlic, paprika, cumin and chilli powder, and cook for about 3 minutes, or until the onions are transparent. Then add in the mixed herbs, bay leaf, and minced beef. Using a wooden spoon to break up the meat and increase the heat to brown the meat. Once the meat has browned, 5-10 minutes add the tomato puree and mix well.
Step 2
Then to the pan, add the chopped tomatoes, passata, beef stock, kidney beans, salt and bring to the boil. Once boiling reduce the heat and leave to simmer for 60 minutes. Stirring occasionally to prevent the mixture from sticking to the bottom of the pan. Check periodically and add a small amount of water if most of the liquid has evaporated.
Step 3
Cook rice according to packaging.
Step 4
Meanwhile, in a small pan add 160g of green beans to boiling water and cook for 4-7 minutes.
Step 5
Serve and enjoy.
Notes
0 liked
0 disliked
There are no notes yet. Be the first to share your experience!