Beef Chilli Con Carne with Brown Rice
Lean beef mince browned with onion and green pepper, simmered with kidney beans, tomatoes and warming spices. Served alongside fluffy brown rice. A comforting one-pot meal that balances heat from chilli powder with earthy cumin, finished with a gentle seasoning of black pepper.
Ingredients
- 2 tsp canola oil
- 1 lb extra lean beef mincelean pork mince1:1carnivore protein
lighter flavour
- 1 large onion, finely chopped
- 1 green pepper, deseeded and choppedred pepper1:1colour variation
sweeter, slightly more tender
- 1 tsp garlic saltgarlic powder0.5:1 tspseasoning swap
requires separate salt adjustment
- ½ tsp chilli powder hotpaprika1:1heat reduction
smoky, mild
- ½ tsp ground cumin
- 400 g tin chopped tomatoes
- 2 tbsp tomato purée
- 400 g tin red kidney beans, drained and rinsedblack beans1:1legume swap
earthier, firmer texture
- 1 ¼ cups brown rice
- ground black pepper, to season(optional)
Instructions
- 1
Heat oil in a large pan and brown the mince for 4-5 minutes
- 2
Add onion, green pepper, garlic salt, chilli powder and cumin, cook for 2-3 minutes
- 3
Add chopped tomatoes, tomato purée and drained kidney beans
- 4
Bring to boil, then reduce heat, cover and simmer gently for 15-20 minutes
- 5
Meanwhile cook brown rice according to packet instructions
- 6
Season chilli with ground black pepper to taste
- 7
Serve chilli with boiled rice
Tips
Brown the mince thoroughly to develop flavour before adding vegetables
Drain and rinse tinned beans to reduce sodium and gas-causing compounds
Cook rice separately to allow independent texture control for both components
Good to Know
Refrigerate covered for up to 3 days. Freeze chilli (without rice) for up to 3 months.
Chilli improves with time as spices meld. Prepare up to 1 day ahead, reheat gently before serving. Cook rice fresh.
Serve chilli over mound of boiled brown rice. Accompany with soured cream, grated cheese or fresh coriander if desired.
Common Mistakes
Do not skip browning the mince to avoid a greasy, flavourless chilli
Do not omit rinsing tinned beans to avoid excessive sodium and bloating
Do not rush the simmer to avoid tough mince and underdeveloped spice flavour
Substitutions
Vegan Options
increases fibre, changes texture
General Alternatives
lighter flavour