• 8servings
  • 120minutes

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Nutrition Info . . .

NutrientsProteins, Lipids, Cellulose
VitaminsA, B3, B9, B12, H, C, D
MineralsZinc, Copper, Chromium, Potassium, Magnesium, Phosphorus, Molybdenum

Ingredients Jump to Instructions ↓

  1. low-fat cooking spray

  2. 2 large onions, chopped finely

  3. 4 garlic cloves, crushed

  4. 600g (1lb 5 oz) extra lean beef mince with 7% fat or less

  5. 4 red peppers, de-seeded and chopped finely

  6. 450 g (1lb) mushrooms, sliced

  7. 1 small red chilli, de-seeded andchopped finely or 1tsp dried chilli flakes

  8. 1 kg (2lb 4 oz) carrots, peeled and chopped finely

  9. 2tbsp dried oregano

  10. 1tsp paprika

  11. 2 bay leaves

  12. 1tbsp fennel seeds

  13. 1tsp ground cinnamon

  14. 2 x 400g cans chopped tomatoes

  15. 2tbsp tomato puree

  16. 1tbsp Worcestershire sauce

  17. 2 x 400 g cans red kidney beans, drained and rinsed

  18. 300 ml ( 1/2 pint) vegetable stock

  19. Freshly ground black pepper

  20. A small bunch of fresh coriander or Parsley, chopped, to serve

Instructions Jump to Ingredients ↑

  1. Heat a very large, lidded, non-stick saucepan or casserole and spray with the cooking spray. Stir fry the onions and garlic for 5 mins, or until softened, adding a little water if they start to stick.

  2. Add the mince and stir fry, breaking it up with a wooden spoon for 10 mins, until it is browned all over. Season with black pepper and add all the other ingredients except the coriander or parsley.

  3. Bring to the boil and then simmer gently, covered, for 1½ hours, stirring occasionally. Remove the bay leaves. Serve with the coriander or parsley scattered over the top.


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