Black Bean Chilli
Batch cooking makes life easier. Fact. And the Black Bean Chilli is an ideal batch cook recipe to reheat after a busy day at home or work. This recipe is high in fibre too which comes with its own multitude of health benefits.
30% of the recommended daily intake of fibre in just one serve!
Increasing the amount of fibre in a meal is great for not only gut health and lowering cholesterol, but fibre is also a key component to keeping you feeling fuller for longer. In terms of variety of plants this is a great meal to make a good indent towards the weekly goal of 30+ with 9 different plants included and even more if you serve with additional vegetables!
Key Nutrients – Black Bean Chilli
Fibre – Fibre plays an important role in maintaining gut health and regular bowel movements and this recipe contains 30% of the recommended daily intake.
Iron – With approximately 6mg per serve with iron coming from both the mince beef, the black beans and the lentils. Increase the absorption of iron by serving with an additional vitamin C source, for example, broccoli or baby spinach.
Vitamin B3 Niacin – A key nutrient used as a coenzyme in over 200 reactions in the body and one important one, is the process of converting the food we eat into energy.
Black Bean Chilli
- 500 g lean beef mince
- 1 tin black beans
- 1 tin brown lentils
- 1 tin chopped tomatoes
- 1 punnet sweet cherry tomatoes
- 1 brown onion
- 3 small carrots
- 3 cloves garlic
- 250 mls vegetable stock
- 1 splash red wine (optional)
- 3 tbsp mexican chilli powder (or just 1 tsp normal chilli powder or more for extra spice)
- 3 tbsp ground cumin
- 2 tsp ground coriander
- 1 tbsp extra virgin olive oil
- Chop onion, peel and chop garlic cloves and chop carrot (wash and leave skin on for extra fibre).
- Heat 1 tbsp extra virgin olive oil in a large frying pan and add onion and garlic, saute until softened and add carrots.
- Add mince and cook until browned.
- Next add cumin, coriander and mexican chilli powder along with tinned tomatoes and 250 mls vegetable stock. Bring to a boil and then reduce to a simmer.
- Drain and rinse black beans and brown lentils and add both to the chilli mix and stir in thoroughly.
- Wash and chop in half sweet cherry tomatoes and add to the frying pan and stir through so they soften.
- Allow mix to cook on a low heat for approx 25 minutes or until the mince is completely cooked through and the liquid has slightly reduced.
- This makes 4-5 portions and can be stored in the fridge for 2-3 days and also freezes well.
If you like this recipe, you might like to try these batch cooking recipes;
Want to learn more about the daily requirements of dietary fibre? This is a really good article to have a read through dietary fibre.
Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email firstname.lastname@example.org for further details.