Description
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!
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
· 200g brown rice
· 1 large avocado, sliced
Fresh coriander (optional)
Instructions
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.
Nutrition
- Serving Size: Per serving
- Calories: 442
- Sugar: 8g
- Sodium: 366mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Carbohydrates: 52g
- Fiber: 10g
- Protein: 32g
- Cholesterol: 37mg