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A burrito without the tortilla: spiced lean ground beef and pinto beans over lime rice with crisp romaine, sweetcorn, salsa and yoghurt. Each part is small, so the bowl can be scaled to the day's appetite.
Check off ingredients as you go.
Contains milk. Check the labels on packaged ingredients:
Warm the oil in a large frying pan over medium-high heat. Add the beef, press it flat and leave it for 3 minutes to brown underneath, then break it up and add the onion. Cook for 5 to 6 minutes more, until the onion is soft. Pour off any fat.
Stir in the garlic, chilli powder, cumin, oregano and tomato purée for 1 minute. Add the pinto beans and water and simmer for 5 to 8 minutes, until the liquid has cooked down to a glaze and the beef is cooked through.
Cooked when: 71°C / 160°F in the centre, with no pink left. A food thermometer is the reliable way to tell.
Stir the lime juice and half the coriander through the warm brown rice.
Build each bowl: rice first, then the romaine, sweetcorn and beef, with the salsa and a spoonful of Greek yoghurt on top. Finish with the rest of the coriander.
Give the spices a full minute in the pan before the liquid goes in. Ground cumin and chilli powder taste raw and dusty until they have been in hot fat; a minute is enough, and much longer scorches them.
One serving is A bowl with a quarter of the beef and beans, 100 g of rice, salad, salsa and 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.
Black beans instead of pinto beans
Firmer, and they hold their shape better in the pan.
Per serving: about 15 kcal less, about 1 g less protein, about the same fat.
Cooked quinoa instead of brown rice
Lighter and nuttier; it takes the lime well.
Per serving: about 5 kcal less, about 2 g more protein, about 1 g more fat.
Plain yoghurt instead of Greek
Thinner and milder, closer to a soured cream drizzle.
Per serving: about the same energy, about 2 g less protein, about the same fat.
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A bowl where the beef, beans and yoghurt all add protein, and the beans, sweetcorn and brown rice bring the fibre.
| Energy | 500 kcal |
|---|---|
| Protein | 40 g |
| Fat | 14 g |
| of which saturates | not calculated |
| Carbohydrate | 55 g |
| of which sugars | not calculated |
| Fibre | 6 g |
| Sodium | 700 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 | 120 g | FDC 170000Onions, raw | 48 kcal | 1.3 g |
| garlic | 10 g | FDC 169230Garlic, raw | 15 kcal | 0.6 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 | 3 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 12 kcal | 0.6 g |
| dried oregano | 1 g | FDC 171328Spices, oregano, dried | 3 kcal | 0.1 g |
| tomato purée | 20 g | FDC 170459Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | 16 kcal | 0.9 g |
| pinto beans | 240 g | FDC 173797Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | 281 kcal | 16.9 g |
| water | 100 g | No energy | 0 kcal | 0.0 g |
| cooked brown rice | 400 g | FDC 169704Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | 492 kcal | 11.0 g |
| lime juice | 20 g | FDC 168156Lime juice, raw | 5 kcal | 0.1 g |
| fresh coriander | 10 g | FDC 169997Coriander (cilantro) leaves, raw | 2 kcal | 0.2 g |
| romaine lettuce | 150 g | FDC 169247Lettuce, cos or romaine, raw | 26 kcal | 1.8 g |
| sweetcorn | 140 g | FDC 169214Corn, sweet, yellow, canned, whole kernel, drained solids | 94 kcal | 3.2 g |
| tomato salsa | 200 g | FDC 174524Sauce, salsa, ready-to-serve | 58 kcal | 3.0 g |
| Greek yoghurt | 160 g | FDC 170894Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) | 94 kcal | 16.3 g |
| Whole recipe | Divided by 4 | 2001 kcal | 161.0 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. of which saturates and of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. 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.
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.
About 1 hr 5 min · 415 kcal · 41 g protein per serving
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