Lean Beef Chilli

High in protein, rich in fibre and perfect for meal preparation

Serves: 6

Prep Time: 15 minutes

Cook Time: 45 minutes

Difficulty: Easy

Ingredients

Chilli

• 1 kg extra lean beef mince

• 1 tbsp olive oil

• 1 large brown onion, diced

• 3 cloves garlic, crushed

• 1 red capsicum, diced

• 1 green capsicum, diced

• 2 carrots, finely diced

• 2 zucchini, grated

• 2 tbsp tomato paste

• 2 × 400 g canned diced tomatoes

• 1 × 400 g can kidney beans, drained and rinsed

• 1 × 400 g can black beans, drained and rinsed

• 1 cup corn kernels

• 250 ml salt-reduced beef stock

Spice Mix

• 2 tsp smoked paprika

• 2 tsp ground cumin

• 2 tsp chilli powder (adjust to taste)

• 1 tsp dried oregano

• 1 tsp onion powder

• ½ tsp ground coriander

• Salt and cracked black pepper

To Serve

• Fresh coriander

• Plain Greek yoghurt

• Lime wedges

• Brown rice (optional)

• Diced avocado (optional)

Method

1. Heat the olive oil in a large pot or Dutch oven over medium heat.

2. Add the onion and cook for 3–4 minutes until softened.

3. Stir through the garlic and cook for a further minute.

4. Add the beef mince and cook until browned, breaking it apart with a wooden spoon.

5. Add the capsicum, carrots and grated zucchini, cooking for 5 minutes until the vegetables begin to soften.

6. Stir through the tomato paste and spice mix, cooking for 1 minute until fragrant.

7. Pour in the diced tomatoes and beef stock, stirring well.

8. Add the kidney beans, black beans and corn.

9. Bring to a gentle simmer, reduce the heat and cook uncovered for 25–30 minutes, stirring occasionally.

10. Taste and adjust the seasoning if required.

11. Serve with a dollop of Greek yoghurt, fresh coriander, a squeeze of lime and your choice of brown rice or avocado.

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Approximate Nutrition (Per Serve – Without Rice)

Calories	Protein	Carbohydrates	Fat	Fibre
470 kcal	42 g	26 g	19 g	11 g

Ingredient Swaps

Protein

Choose one:

• Extra lean beef mince

• Lean turkey mince

• Lean chicken mince

• Kangaroo mince

Beans

Swap or combine with:

• Cannellini beans

• Butter beans

• Borlotti beans

• Pinto beans

Vegetables

Add or substitute:

• Mushrooms

• Celery

• Baby spinach

• Pumpkin

• Sweet potato

• Eggplant

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To Serve

Try serving with:

• Brown rice

• Jasmine rice

• Baked potato

• Sweet potato

• Cauliflower rice

• Steamed vegetables

• Wholemeal wraps

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Meal Prep

This is one of our favourite recipes to batch cook.

Allow the chilli to cool before dividing it into individual airtight containers.

Store in the refrigerator for up to 4 days or freeze for up to 3 months.

It reheats beautifully in the microwave or on the stovetop, making it a perfect grab-and-go lunch or quick weeknight dinner.

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Coach's Notes

• Add mushrooms or grated zucchini if you want to increase the vegetables even further—they're barely noticeable once cooked.

• Adjust the chilli powder to suit your family's spice tolerance.

• A squeeze of fresh lime before serving brightens the whole dish.

• This recipe often tastes even better the next day as the flavours continue to develop.

• Double the recipe while you're cooking and stock your freezer with healthy meals for busy weeks.

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Shopping List

Protein

• Extra lean beef mince

Fresh Produce

• Brown onion

• Garlic

• Red capsicum

• Green capsicum

• Carrots

• Zucchini

• Fresh coriander

• Lime

• Avocado (optional)

Canned & Pantry

• Diced tomatoes

• Kidney beans

• Black beans

• Corn kernels

• Tomato paste

• Salt-reduced beef stock

• Olive oil

• Smoked paprika

• Ground cumin

• Chilli powder

• Dried oregano

• Onion powder

• Ground coriander

• Salt

• Cracked black pepper

Dairy

• Plain Greek yoghurt