A spicy, tasty bean and beef chilli served on rice
- 1 teaspoon ground cumin
- 2 cloves garlic crushed
- salt & pepper
- 1 cup beef stock
- 1 tablespoon canola oil
- 2 onions chopped
- 4 tablespoons tomato paste
- 1 can red kidney beans juice drained
- 1 can chilli beans keep juice
- 2 chilli's chopped finely
- 500 grams ground beef
- 2 cups rice (i prefer brown)
- 4 tablespoons greek yogurt (lite)
- 1 bunch fresh coriander
- Carbohydrate 30.915772499817 g
- Cholesterol 81.25 mg
- Fat 17.2713800001175 g
- Fiber 8.63800024941433 g
- Protein 38.0810025033988 g
- Saturated Fat 5.64521375005717 g
- Serving Size 1 1 Serving (576g)
- Sodium 1103.77700038814 mg
- Sugar 22.2777722504026 g
- Trans Fat 1.4476402499944 g
- Calories 432 calories
Step-by-step
- Heat oil in a frying pan to a medium heat
- Add onion and beef
- Once beef is almost browned add cumin, garlic, salt, pepper & chilli
- Once beef is fully brown add the rest of the ingredients (except rice, yogurt & coriander)
- Cook rice according to instructions on packet
- Simmer beef for 15 min on a low heat
- Serve topped with the yogurt and some coriander if you have any handy
Swapping canned kidney beans for dried beans changes the texture entirely, yielding a firmer bite and a starchier cooking liquid that thickens the pot without relying on artificial thickeners. Ground beef releases significant moisture when first hitting the pan, so maintaining a medium-high heat is essential to evaporate that liquid quickly and achieve proper browning rather than a dull gray simmer. Although many cooks rely on powdered spice blends, introducing freshly chopped chillies and crushed garlic directly into the rendered fat allows fat-soluble capsaicin compounds to disperse evenly throughout the ground beef before the tomato paste and stock go in.
Managing Fresh and Preserved Elements
Balancing pantry staples with fresh produce keeps grocery costs minimal while maximizing nutritional density and plate appeal. Canned chilli beans provide convenience and instant thickening through their seasoned sauce, but fresh coriander and Greek yogurt added at the end supply a necessary bright, acidic contrast to cut through the heavy red meat. When building the base in a wide frying pan, brown the onions thoroughly until their natural sugars caramelize, because this foundational step provides the deep savory notes that mimic a dish simmered for hours.
Maximizing Second-Day Flavor
Allowing the finished chilli to rest overnight in the refrigerator transforms the profile completely, as the starches from the beans fully hydrate and absorb the cumin and beef stock. Sealed in an airtight container, the dish remains safe and flavorful for up to three days, often tasting significantly better on the second day once the spices have completely married.
