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Chilli and rice

A very versatile recipe. The longer it simmers, the better it tastes.

What you need

3 tsp vegetable oil
1 clove garlic, peeled and crushed
1 large onion, peeled and chopped
1 large green pepper, cored, de-seeded and diced
2 green chillies, de-seeded and chopped
6 tsp chilli powder
1 tsp ground cumin
1 tsp cumin seeds
450 g lean minced beef
400 g canned chopped tomatoes
400 g canned red kidney beans
150 ml beef stock
seasoning
225 g long grain rice
1 tsp cumin seeds

Method

  1. Heat the oil in a large saucepan. Add the garlic, onion, pepper and chillies. Fry for 2-3 min until softened.

  2. Stir in the chilli powder and cumin. Fry for 1 min.

  3. Stir in the cumin seeds and minced beef. Fry together for 3-5 min, or until mince is browned.

  4. Add the tomatoes, tomato puree, kidney beans, stock and seasoning. Bring to the boil. Simmer for 20 min, stirring occasionally.

  5. Meanwhile, place the rice in a pan of boiling water. Bring to the boil. Cover and simmer for 15 min or until tender. Drain well. Mix in the remaining cumin seeds.

  6. Spoon the rice into a warmed serving dish. Spoon the chilli in the centre.

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  • Preparation8 minutes
    Cook26 minutes
    Total34 minutes
  • Energy678 kcal/serving
    Fat5.39 g/serving
    Carbohydrates270.57 g/serving
    Glycaemic Index49
    Glycaemic Load33.67
  • Chilli and rice

Serving suggestion

Sprinkle over chopped fresh coriander. Serve with soured cream.

Cook's tip

Guideline Daily Amounts
Per portion Per 100g Men Women
Energy (kj) 2839 563 10475 8350
Energy (kcal) 678 134 2500 2000
Protein (g) 35.7 7.09
Carbohydrate (g) 72.8 14.4 345 275
Fat (g) 27.2 5.39 95 70
Fat (saturated) (g) 9.49 1.88
Fibre (g) 10.7 2.13
Sodium (mg) 1120 222
Salt (equivalent) (g) 2.80 0.56 7 5
Per Portion Per 100g RDA
Vitamin A (µg) 226 45.0 800
Vitamin B-12 (µg) 2.63 0.52 1
Vitamin B-6 (mg) 0.74 0.15 2
Vitamin C (mg) 60.5 12.0 60
Vitamin D (µg) 0.00 0.00 266
Vitamin E (mg) 1.89 0.38 10
Zinc (mg) 6.92 1.37 15
Calcium (mg) 113 22.6 800
Folate (mcg) 88.1 17.5 200
Iron (mg) 6.60 1.31 14
Magnesium (mg) 101 20.1 300
Niacin (mg) 8.71 1.73 18
Pantothenic acid (mg) 1.44 0.28 6
Riboflavin (mg) 0.53 0.11 1.6
Phosphorous (mg) 396 78.8 800
Thiamin (mg) 0.32 0.06 1.4

This recipe is:

  • Citrus freeCitrus free
  • Corn freeCorn-free
  • Cow-dairy freeCow-dairy free
  • Dairy freeDairy free
  • Egg freeEgg free
  • Gluten freeGluten free
  • Peanut freePeanut free
  • Shellfish freeShellfish free
  • Wheat freeWheat free
  • Yeast freeYeast free

What the text colours mean:

  • Low in fat
  • High in fibre
  • Rich source
  • Known source

This recipe is estimated to provide the nutritional content shown alongside.

The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable

IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.

Highlights
Diet
Allergy and intolerance profile
Citrus freeCitrus free
Corn freeCorn-free
Cow-dairy freeCow-dairy free
Dairy freeDairy free
Egg freeEgg free
Gluten freeGluten free
Peanut freePeanut free
Shellfish freeShellfish free
Wheat freeWheat free
Yeast freeYeast free
Suitable for cooking in
Occasion
Bonfire night
Buffet party
Halloween
Convenience
Serve with salad for complete meal
Meal type
Main
Main ingredient
Meat.beef
Cuisine style
Latin american.mexican
Cheffy specials
Classic recipe
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