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Black Bean Chilli

November 9, 2019

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!

Black Bean Chilli

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

Print Recipe
Black Bean Chilli
Black Bean Chilli
Course Main Dish
Keyword Gluten-Free
Prep Time 10 minutes
Cook Time 25 minutes
Servings
people
Ingredients
Course Main Dish
Keyword Gluten-Free
Prep Time 10 minutes
Cook Time 25 minutes
Servings
people
Ingredients
Black Bean Chilli
Instructions
  1. Chop onion, peel and chop garlic cloves and chop carrot (wash and leave skin on for extra fibre).
  2. Heat 1 tbsp extra virgin olive oil in a large frying pan and add onion and garlic, saute until softened and add carrots.
  3. Add mince and cook until browned.
  4. 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.
  5. Drain and rinse black beans and brown lentils and add both to the chilli mix and stir in thoroughly.
  6. Wash and chop in half sweet cherry tomatoes and add to the frying pan and stir through so they soften.
  7. 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.
  8. This makes 4-5 portions and can be stored in the fridge for 2-3 days and also freezes well.

Black Bean Chilli

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.

Black Bean Chilli

 

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 amy@amysavagenutrition.com for further details. 

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