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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
Heat the oil in a large saucepan. Add the garlic, onion, pepper and chillies. Fry for 2-3 min until softened.
Stir in the chilli powder and cumin. Fry for 1 min.
Stir in the cumin seeds and minced beef. Fry together for 3-5 min, or until mince is browned.
Add the tomatoes, tomato puree, kidney beans, stock and seasoning. Bring to the boil. Simmer for 20 min, stirring occasionally.
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.
Spoon the rice into a warmed serving dish. Spoon the chilli in the centre.
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Preparation 8 minutes Cook 26 minutes Total 34 minutes -
Energy 678 kcal/serving Fat 5.39 g/serving Carbohydrates 270.57 g/serving Glycaemic Index 49 Glycaemic Load 33.67 
Serving suggestion
Sprinkle over chopped fresh coriander. Serve with soured cream.
Cook's tip
| 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 free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast 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.
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