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A thick, smoky chilli of lean ground beef and black beans, finished with a spoonful of lime yoghurt. A small bowl goes a long way, and it cooks on the hob or in a slow cooker.
Check off ingredients as you go.
Contains milk. Check the labels on packaged ingredients:
Warm the oil in a heavy 26 cm casserole over medium-high heat. Add the beef, press it into an even layer and leave it alone for 3 minutes, until the underside is deep brown. Break it up and cook for 3 to 4 minutes more, then tip away any fat pooled in the pan.
Turn the heat to medium. Add the onion and red pepper and cook for 6 to 8 minutes, stirring, until the onion is soft and translucent. Add the garlic, chilli powder, cumin, smoked paprika and oregano and stir for 1 minute, until fragrant.
Stir in the tomato purée and cook it for 1 minute, then add the chopped tomatoes, black beans and water. Bring to a simmer, set the lid ajar and cook gently for 30 minutes, stirring now and then, until a spoon drawn across the base leaves a clear track for a second or two.
Cooked when: 71°C / 160°F in the centre, with no pink left. A food thermometer is the reliable way to tell.
For a slow cooker, do the first two steps in a frying pan, then tip the beef into the slow cooker with the tomato purée, chopped tomatoes, black beans and only 50 ml of the water, since almost nothing evaporates. Cook on low for 6 to 7 hours or on high for 3 to 4 hours.
Stir the lime juice into the Greek yoghurt. Serve the chilli in bowls with a spoonful of the lime yoghurt and the coriander scattered over.
Brown the beef hard before anything else goes in. Lean mince gives off water, so a crowded, stirred pan steams it grey; pressed flat and left alone for 3 minutes, it colours, and that colour is most of the chilli's depth.
One serving is A quarter of the chilli, about 400 g, with 50 g of lime yoghurt. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Kidney beans instead of black beans
Larger and creamier, the classic chilli bean. Use the same drained weight.
Per serving: about 35 kcal more, about 3 g more protein, about 1 g more fat.
Turkey mince instead of beef
Milder and paler. Cook it to 74°C / 165°F, the poultry endpoint, rather than 71°C.
Per serving: about 5 kcal less, about 3 g less protein, about 2 g more fat.
2% Greek yoghurt instead of fat-free
Richer and a little less sharp against the lime.
Per serving: about 5 kcal more, about the same protein, about 1 g more fat.
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
The beef and the beans share the protein, and the beans bring most of the fibre, so a modest portion of meat still makes a full bowl.
| Energy | 415 kcal |
|---|---|
| Protein | 41 g |
| Fat | 13 g |
| of which saturates | 4 g |
| Carbohydrate | 36 g |
| of which sugars | 9 g |
| Fibre | 13 g |
| Sodium | 430 mg |
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 4. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| lean beef mince | 500 g | FDC 173110Beef, ground, 93% lean meat / 7% fat, raw | 760 kcal | 104.3 g |
| onion | 150 g | FDC 170000Onions, raw | 60 kcal | 1.7 g |
| red pepper | 150 g | FDC 170108Peppers, sweet, red, raw | 39 kcal | 1.5 g |
| garlic | 15 g | FDC 169230Garlic, raw | 22 kcal | 1.0 g |
| chilli powder | 5.5 g | FDC 171319Spices, chili powderFoodData Central's chili powder is a seasoning blend that includes salt, which is why its sodium is high. | 15 kcal | 0.7 g |
| ground cumin | 4 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 16 kcal | 0.7 g |
| smoked paprika | 2.5 g | FDC 171329Spices, paprikaCalculated with FoodData Central's paprika record, which does not separate smoked paprika from sweet. | 6 kcal | 0.3 g |
| dried oregano | 1 g | FDC 171328Spices, oregano, dried | 3 kcal | 0.1 g |
| tomato purée | 30 g | FDC 170459Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | 25 kcal | 1.3 g |
| chopped tomatoes | 400 g | FDC 170051Tomatoes, red, ripe, canned, packed in tomato juice | 64 kcal | 3.2 g |
| black beans | 480 g | FDC 175238Beans, black, mature seeds, canned, low sodium | 437 kcal | 28.9 g |
| water | 150 g | No energy | 0 kcal | 0.0 g |
| Greek yoghurt | 200 g | FDC 170894Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) | 118 kcal | 20.4 g |
| lime juice | 15 g | FDC 168156Lime juice, raw | 4 kcal | 0.1 g |
| fresh coriander | 10 g | FDC 169997Coriander (cilantro) leaves, raw | 2 kcal | 0.2 g |
| Whole recipe | Divided by 4 | 1651 kcal | 164.3 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Tender meatballs of lean ground beef baked in a garlicky tomato and spinach sauce under melted mozzarella. Five small meatballs and a slice of toast make a plate that is easy to finish.
About 55 min · 545 kcal · 47 g protein per serving
Everything you like about a cheeseburger in a bowl: lean ground beef with melted cheddar, air-fried potatoes, crisp salad and a tangy yoghurt burger sauce. Smaller and lighter to eat than a burger in a bun.
About 32 min · 480 kcal · 38 g protein per serving