Chilli con carne with coriander salsa

HEAlthy eating

Chilli con carne with coriander salsa

recipe by
suzannah smart // smart dietetics

This recipe has been developed by Suzannah Smart of Smart Dietetics, in conjunction with The Co-op’s ‘A Healthy Choice’ campaign.

Everything you need for this recipe can be found in-store locally at Barossa Fresh Foodland or ordered for pickup or delivery to your door via our online store.

Ingredients

  • 1 tablespoon olive oil
  • 1 red onion, roughly chopped
  • 1 large red capsicum, deseeded and diced into 1cm pieces
  • 2 cloves garlic, crushed
  • 500g lean beef mince
  • 1/2 teaspoon chilli powder (optional)
  • 2 teaspoons smoky paprika
  • 400g tin diced tomatoes
  • 2 tablespoons no added salt tomato paste
  • 400g tin kidney beans (no added salt), drained and rinsed
  • 1 cup brown rice or basmati rice

Coriander salsa

  • 1 bunch coriander, washed & roughly chopped
  • 1 avocado, diced
  • 250g punnet cherry tomatoes, halved
  • 1 fresh lime, juiced

Method

  1. Heat olive oil in a large saucepan over a medium heat. Add onion and capsicum and fry for about 5 minutes, stirring regularly, until slightly softened. Add garlic and cook, stirring for another minute. Remove capsicum mixture from saucepan to a bowl. Increase heat to high and fry beef mince in the same pan until lightly browned, stirring well to break up the mince.
  2. Add capsicum mixture back in to the saucepan along with chilli powder, paprika, tinned tomatoes, tomato paste and kidney beans. Cook uncovered, stirring occasionally, for about 30 minutes.
  3. Meanwhile, cook the rice according to packet instructions.
  4. In a medium-sized bowl, combine coriander, avocado, cherry tomatoes and lime juice.
  5. To serve, arrange the rice and beef mixture in bowls and top with coriander mixture.

Serves: 6

The benefits of eating healthy

Some of the many benefits you can expect to experience by eating well and moving more include:

  • improved energy, sleep and mental health
  • reduced risk of developing chronic diseases such as diabetes, cardiovascular disease, dementia
  • improved management of blood sugar levels, cholesterol and blood pressure (with less reliance on medications)
  • lower your risk of developing a variety of different cancers
  • better gut health and microbiome
  • healthier hair, skin, nails and teeth
  • a stronger immune system

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