Beef and black bean stew

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(15)
Main Meals (Dinners)
4 peopleServes
4
Prep   15 min
Cook   20 min
  • Beef mince, low fat, raw, 400 g
  • Black beans, canned, no added salt, 300 g, drained
  • Tomato paste, no added salt, 2 tablespoon(s)
  • Paprika, smoked, 1 tablespoon(s)
  • Red onion, 1 medium, thinly sliced
  • Red capsicum, 1 capsicum(s), seeded and thinly sliced
  • Green capsicum, 1 capsicum(s), seeded and thinly sliced
  • Beef liquid stock, salt-reduced, 1 cup(s)
  • Sweetcorn, raw, 4 cob or ear(s), cooked, husk and silks removed, kernels sliced off
  • Avocado, 80 g, finely chopped
  • Green chilli, 1 chili(s), seeded and thinly sliced
  • Lime, 1 lime(s), cut into wedges, to serve
  • Coriander, 1 handful(s), to serve

Method

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.

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.

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

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

TIP: You will need two 400 g tins of black beans for this recipe. Store any leftover beans in an airtight container in the fridge for up to 3 days or in the freezer for up to 3 months. Black beans can be found in the Mexican food section or with the tinned legumes at the supermarket.

MAKE IT VEGETARIAN: Replace the beef mince with the same quantity of vegetarian mince, and use vegetable stock in place of beef stock.

Nutrition facts per serve
Makes 4 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1.5
Bread & Cereals0
Vegetables4
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories484
Protein37.6 g
Total fat15.2 g
- Saturated fat4.4 g
Total carbohydrates42.2 g
- Total sugars17.9 g
Fibre16.5 g
Sodium315 mg

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