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Chilli con carne with avocado recipe

Chilli con carne with avocado recipe

54 ratings

This veg-packed chilli con carne is made using frozen ingredients. Why not try making this in your slow cooker for extra flavour? See method

Ingredients

  • 1 tbsp oil
  • 1 chopped onion
  • 2 garlic cloves
  • 30g coriander
  • 250g lean 5% fat beef mince
  • 1½ tsp smoked paprika
  • 2 tsp ground cumin​
  • 2 x 400g tins chopped tomatoes​
  • 2 x 400g tins of beans (cannellini, kidney or chickpeas)
  • 400g frozen Mediterranean-style chargrilled vegetables
  • defrosted frozen avocado
  • 1 lime
  • rice, yogurt, sliced red chilli, to serve
3 of your 5-a-day and high in protein

Each serving contains

  • Energy

    1380kj
    330kcal     17%

  • Fat

    13g 16%

  • Saturates

    3g 16%

  • Sugars

    13g 15%

  • Salt

    0.3g 5%

of the reference intake
Carbohydrate 27.5g Protein 19.1g Fibre 13.5g

Method

  1. Heat 1 tbsp oil in a frying pan over a medium heat, then fry 1 chopped onion for 8 mins until softened. Add 2 chopped garlic cloves and the chopped stalks from 15g coriander; fry for 2 mins.
  2. Increase the heat to high and add 250g lean 5% fat beef mince, breaking it up with a wooden spoon. Fry for 10 mins until starting to caramelise. Add 1½ tsp smoked paprika and 2 tsp ground cumin; toast for 1 min. Add 2 x 400g tins chopped tomatoes, then pour in 2 x 400g tins of beans (cannellini, kidney or chickpeas) and their liquid; top up with water so the beef is just covered. Bring to the boil, then reduce to a simmer; cook for 1 hr, stirring occasionally.
  3. Add 400g frozen Mediterranean-style chargrilled vegetables and cook for 10 mins.
  4. Meanwhile, mash 200g defrosted frozen avocado in a bowl, then mix in the juice of 1 lime and the chopped leaves from 15g coriander. Serve the chilli with rice, yogurt and sliced red chilli, if you like, with the mashed avocado.

Slow cooker tip: To cook in a slowcooker, fry the mince in 1 tbsp oil for 8-10 mins; transfer to a slowcooker. Fry the onion, garlic and coriander stalks, then add the spices. Add the tinned tomatoes and enough water to cover. Bring to the boil, then tip into the slowcooker. Cover and cook on low for 6-8 hrs until thickened. Add the beans, cook for 30 mins, then add the frozen veg for the final 10 mins.

See more Minced beef recipes

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.

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