Red bean chilli
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2
| Cook | 20 min |
This chilli is hearty, warming and rich in flavor. Packed with cardio-protective kidney beans.
- Extra virgin olive oil, garlic infused, 1 tablespoon(s)
- Beef mince, lean, raw, 200 g
- Red onion, ½ small, sliced
- Chilli con carne spice mix, 1 teaspoon(s)
- Tomato paste, no added salt, 3 teaspoon(s)
- Zucchini, 1 medium, chopped
- Tomato, 2 medium, chopped
- Red kidney beans, canned, no added salt, ⅔ 400g can(s) (drained)
- Pepper, any type, ground, 1 pinch(es)
Method
Heat half the oil in a medium saucepan over medium-high heat. Add mince and cook until browned. Remove from pan and set aside.
Heat the remaining oil over medium-high heat in the same pan.
Add onion and seasoning. Cook, stirring occasionally, for 3 minutes or until onion starts to soften.
Stir in tomato paste. Cook, stirring constantly, for 2 minutes or until starting to stick to base of pan.
Stir in zucchini, tomatoes, beans and 1/2 cup of water. Reduce heat to medium. Add cooked mince back in pan.
Simmer, partially covered and stirring occassionally, for 15 minutes or until vegetables are very tender and sauce reduced. Season with pepper.
TIP: Top with coriander leaves if desired.
Nutrition facts per serve
Makes 2 serves
Note: If food units vary from the book, be guided by the following food units.
| Meat & Protein | 1.5 |
| Bread & Cereals | 0 |
| Vegetables | 1.9 |
| Fruit | 0 |
| Dairy | 0 |
| Healthy Fats & Oils | 2 |
| Indulgences | 0 |
| Calories | 351 |
| Protein | 30.5 g |
| Total fat | 14.5 g |
| - Saturated fat | 3.3 g |
| Total carbohydrates | 20.1 g |
| - Total sugars | 9.3 g |
| Fibre | 8.7 g |
| Sodium | 186 mg |
Looking for healthy, comforting meals this winter?
Get a free 3-part winter recipe series