Mexican Chilli with Black Beans & Wholegrain Rice



A nutritional twist on the classic chilli.  Try to use as many vegetables as you can for optimum nutrition and flavour.  Black turtle beans are smaller than kidney beans but pack an extra punch, as they are full of vitamins & minerals.  They also contain the highest levels of antioxidants for beans and are full of protein 


You will need...
Large frying or sauté pan with a lid
Small/medium saucepan with a lid


1 red onion finely diced
4 celery sticks finely sliced
2 gloves of garlic bashed
1 red or orange pepper finely diced
8 large chestnut mushrooms finely diced
1 courgette finely diced
800g finest quality minced beef extra lean
2 tins of good quality tinned tomatoes
1 tin of black turtle beans, drained & rinsed thoroughly
1 tbsp cumin
1 -2 tbsp mild chilli powder (depending on taste)
1 tbsp paprika
1 tbsp garlic granules
1 tbsp rose harissa paste
1 handful of fresh parsley, chopped
200g brown wholegrain rice rinsed
1 vegetable stock cube
2-3 tbsp Worcestershire Sauce
1 bay leaf
1 tbsp olive or rapeseed oil
Freshly milled seasoning



To make...
Serves 6-8
  1. Gently heat the oil in the pan, add your chopped onion & celery, gently fry on a medium heat for a few minutes, add the garlic and give everything a good stir
  2. Add some of the cumin, paprika & chilli powder to the pan but not all of it as you will need the rest to season the meat 
  3. Add the peppers, courgettes & mushrooms and continue to cook for 5 mins
  4. Turn the heat up a little, add the mince, ensuring you break it up thoroughly with a wooden fork to remove any lumps
  5. Season with salt & pepper, the rest of the cumin, paprika, chilli & garlic granules, mix thoroughly
  6. Let the meat cook for 5 minutes or until browned, then add the tinned tomatoes, but don't break them up just yet, let them cook with the mince and vegetables, as they will become sweeter during the cooking process
  7. Add the Worcestershire sauce and rose harissa paste and give everything a good stir, put the lid on
  8. Bring to the boil and them simmer on medium for 1 hour, keep stirring so it won't stick to the pan!
  9. Whilst the chilli is bubbling away, rinse your rice and place in a small/medium pan with the vegetable stock cube, cover with double the volume of water to rice, bring to boil with the lid on and turn down immediately it starts boiling, to a low heat, cook for 30 mins or so until the rice has absorbed all of the water.  Once cooked leave the lid on and let it rest
  10. After 45 mins hour break up the tinned tomatoes with a wooden spatula, give everything a good stir, add the rinsed turtle beans and cook for a further 15-20 mins, check the seasoning 
  11. Serve with lots of freshly chopped parsley and wholegrain rice
  12. Note: this chilli freezes really well, so definitely worthwhile making extra, make sure it has fully cooled down before it goes in the freezer

Nutritional Info
Per Serving
261 kcal | 6.4g fat| 2.5g saturates | 19g carbs | 8.3g sugars | 5.6g fibre | 28g protein | 0.79g salt  
LOW CAL | LOW SATS | LOW SALT | HIGH PROTEIN | FIBRE | VITAMIN A | VITAMIN D | VITAMIN E | THIAMIN | CALCIUM | MAGNESIUM | FOLIC ACID | VITAMIN C 

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