Curried beef rice and beans

Ingredients

• Olive oil

  Salad or cooking

  1 tbsp or 14g

• Garlic

  Raw

  10g

• White rice

  Long-grain, regular, raw, enriched

  1 cup or 185g

• Cumin

  Spices, cumin seed

  2 tsp, ground or 6g

• Coriander seed

  Spices

  2 tsp or 4g

• Turmeric

  Spices, ground

  1 tsp or 2g

• Cayenne pepper

  Spices, red or cayenne

  ¾ tsp or 1g

• Paprika

  Spices

  ½ tsp or 1g

• Chicken broth or bouillon soup

  Dry, prepared with water

  300g

• Chickpeas

  (garbanzo beans, bengal gram), mature seeds, canned

  1 cup or 240g

• White beans

  Mature seeds, canned

  1 cup or 262g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• Beef Steak Mince

  Healthy Living Mince. 5% fat - Tesco

  500g

Directions

1. Add enough oil to barely cover the bottom of a medium pot. Add minced garlic and cook for 1 minute. Stir in rice, cumin, coriander, turmeric, cayenne pepper and paprika. Cook on low heat for 2-3 minutes. Slowly pour in chicken stock and bring to a boil. Cover the pot, reduce the heat to low and simmer for 20 minutes.* (When adding the stock be careful that the pot is not too hot, otherwise the chicken stock will cause the pepper/spices to be aerosolized with the steam and that's no fun to breathe.)* While the rice is cooking, add the ground beef to a large nonstick pan over medium heat and cook until evenly brown. I recommend adding a few extra dashes of spices to the ground beef to insure it won't come out bland. Drain off excess fat from the meat and discard. Add the chickpeas and black beans to the meat and mix until the beans are warmed up. About this time your rice should be ready. Remove the lid from the pot and stir the rice well to fully mix any spices that floated to the top of the water during cooking. If it is too wet leave the lid off and stir some more to help the water evaporate. Add the meat/bean mixture to the rice and stir until the meat/beans are fully incorporated into the rice. Taste and add salt if needed. Enjoy!

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