Easy Recipe Today

Smoky Beef & Black Bean Chili Bowl

560calories
36 gprotein
55 gnet carbs
200 mgsodium
40 mintotal

≈ £2.01 per servingestimated from UK store prices

A deep, smoky beef and black bean chili with paprika, cumin and a touch of cocoa. Comfort in a bowl, with the salt kept low.

Freezer-friendly

Keeps 4 days chilled.

Numbers you can cook to

36 g of protein and 200 mg of sodium per serving — the figures printed in the book.

10 minutes of prep

Then 30 minutes of cooking, 40 minutes in all.

The recipe

Smoky Beef & Black Bean Chili Bowl

Prep 10 minCook 30 minTotal 40 minServes 4
Servingsmakes 4
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Ingredients

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

  1. Brown the beef hard in the oil over medium-high heat, breaking it up, and lift it out. Soften the diced onion and pepper in the same pot 8 minutes, until sweet.
  2. Stir in the cumin, paprika and cocoa and cook one minute, until it smells dark and toasty.
  3. Return the beef with the passata and beans and simmer 20 minutes, until thick enough to hold a spoon upright and it reads 74°C (165°F) inside. Spoon it over the warm rice and finish with the lime juice.
Chef’s tipUnsweetened cacao behaves like a savoury spice here: it deepens and darkens without sweetening. A teaspoon is plenty; two taste of chocolate.
KeepKeeps 4 days chilled. Freezes 3 months in single portions. Reheat gently on the hob with a splash of water.
SwapNo cocoa? Leave it out and add a teaspoon of balsamic vinegar.
Pack itFreezes in portions and reheats better than almost anything else here.

Nutrition per serving

The figures printed in the book, worked out from the ingredient list. How we count.

560Calories
36 gProtein
72 gCarbs
55 gNet carbs
17 gFibre
15 gFat
3.6 gSaturated fat
15 gSugars
200 mgSodium
1900 mgPotassium

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High-Protein DASH Meal Prep
This recipe is from the cookbook

High-Protein DASH Meal Prep

112 lower-sodium recipes that still taste of something, each with its numbers printed on the page, plus a 30-day plan.

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