Serves:

Time to cook: 40 -45 minutes
 
Ingredients
1 onion
1 clove garlic
1 green pepper
250g (9oz) minced beef
2x 5ml spoon (2tsp) spoon flour
1x beef stock cube
250ml (½ pt) water
1x 400g (approx. 1 can) can red kidney beans
1x 15ml spoon(1tbsp) spoon tomato puree
1x 5ml spoon (1tsp) spoon chilli powder
 
Equipment
Vegetable knife, chopping board, garlic crusher, measuring spoons, saucepan, mixing spoon, measuring jug, kettle, can opener and colander.
 
Method
1. Prepare the vegetables:
  • peel and chop the onion
  • peel and crush the garlic
  • deseed and chop the pepper.
2. Dry fry the onion, garlic and minced beef until the mince has browned.
4. Stir in the flour.
5. Make up the stock.
6. Pour in the stock.
7. Drain the red kidney beans and add to the meat.
8. Stir in the tomato purée and chilli powder.
9. Bring to the boil, then reduce the heat and simmer for 20 minutes.
10. Add the green pepper and allow to cook for a further 15 minutes.
 
Top tips
• Serve with rice, a jacket potato or a taco shell.
• A fresh cool side salad would offer relief from the hot chilli.
• Add extra chilli powder, cayenne pepper or Worcestershire sauce for an extra kick.
 
Did you know?
Kidney beans are a source of iron. A portion of this recipe provides 2.0mg of iron, which is equivalent to 13.5% and 23% of the daily iron intake for an average teenage girl and boy respectively
 
Nutrition information per 100g/serving: Energy 255/593kJ, protein 4.9/11.5g, carbohydrate 6.8/15.8g, carbohydrate of which sugars 2.3/5.5g, fat 1.9/4.5g, saturated fat 0.6/1.4g, dietary fibre 1.9/4.5g, salt 0.7/1.7g, iron 0.9/2.0mg

 

A more comprehensive nutritional analysis can be found here.
 

To download the recipe video, click here.