If you want a low-glycemic meal that curbs cravings and keeps you going for hours, try this black bean chilli with brown rice & avocado. It is rich in fibre and protein and super delicious!

Nutrition Highlights

Magnesium – lowers fasting blood glucose, improves insulin sensitivity and lowers inflammation. This meal provides 120 mg or 44% of the RNI (recommended nutrient intake) of magnesium per serving. 

Potassium – works closely with sodium and chloride to maintain acid balance, electrical charge and blood pressure. A low-potassium diet is associated with high blood pressure.  This meal provides 1210 mg or 34.6% of the daily RNI of potassium per serving.

Zinc helps wounds heal, strengthens immunity and helps the body to make DNA, the genetic material in cells. People with type 2 diabetes often have low zinc levels, and some research suggests that it may help to lower blood sugar and cholesterol levels. This meal provides 6mg or 86% of the daily RNI of zinc per serving. 

Vitamin B12 – is crucial to produce the protective covering (myelin sheaths) around nerve cells. It also works with folic acid to process some amino acids. A B12 deficiency can cause neurological problems and anaemia. This meal provides 2mcg or 100% of the RNI of vitamin B12. 

Fibre – supports weight loss and blood sugar control and reduces cholesterol. UK guidelines recommend that women get 30g of fibre daily. This meal provides 10g or a third of the recommended fibre intake per serving.

How to Cook Black Bean Chilli 

Serves 4 | Prep time: 5 minutes | Cook time: 30 minutes 

Ingredients

• 400g lean beef mince
• 400g tin black beans, drained and rinsed
• 1 large yellow pepper, sliced
• 2 tablespoon tomato puree
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon chilli powder
• 1 small bunch coriander, leaves and stalks separated then finely chopped. 
• 3 teaspoons of olive oil
• 100g cherry tomatoes, quartered 
• 400g tin chopped tomatoes
• 1 large shallots, finely chopped
• 1 large garlic clove, finely chopped
• 1 low or zero-sodium vegetable stock cube 

To serve 

• 200g brown rice
• 1 large avocado, sliced
• Fresh coriander, chopped (optional) 

Directions

1. Heat one teaspoon of olive oil large non-stick frying pan over medium heat, then fry the beef until browned. Tip into a large bowl and set aside. 
2. Heat the remaining olive oil in the same non-stick frying pan. Add shallots and fry until softened. Add tomato puree, coriander stalks, paprika, cumin, chilli powder and garlic. Fry for 30 seconds, then add the vegetable stock cube, beef, chopped tomatoes, black beans and around 200ml of water. 
3. Bring to a boil, then turn the heat down to a simmer and cook for 30 minutes or until the sauce thickens and the tomato is no longer tart. Add yellow pepper and cherry tomatoes about 10 minutes before the chilli is cooked. Season with salt and black pepper, take the pan off the heat and stir in coriander leaves. Divide the rice, chilli and avocado between four bowls. Garnish with fresh coriander if you wish. 

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