Beef & bean chilli with brown rice
Lean beef mince and kidney beans simmered with tomato, capsicum and cumin, served on brown rice. A hearty 30-minute dinner.
At a glance
All meals · 10 minutes active preparation · 30 minutes total · meal
Method range: 1–4 servings.
Contains: chilli. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 2655 kJ
- Protein
- 44.7 g
- Carbs
- 75.8 g
- Fat
- 12.9 g
- Iron
- 7.6 mg
- Calcium
- 122.3 mg
- Folate
- 185.3 µg
- Vitamin C
- 134.2 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.
- Beef mince, lean, raw250 g
- red kidney beans, canned, drained200 g
- tomatoes, canned, diced400 g
- onion100 g
- red capsicum100 g
- chilli powder2 g
- ground cumin2 g
- brown rice, cooked300 g
- olive oil10 g
Method
- Heat the olive oil in a saucepan over medium heat. Cook the diced onion and capsicum for 5 minutes.
- Add the beef mince and cook for 5 minutes, breaking it up, until browned.
- Stir in the chilli powder and ground cumin for 30 seconds, then add the tomatoes and the drained kidney beans.
- Simmer for 15 minutes, stirring now and then, until thick.
- Serve the chilli over the cooked brown rice, warmed through.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 2655 kJCooking estimate incomplete | — | |
| 44.7 gCooking estimate incomplete | — | |
| 12.9 gCooking estimate incomplete | — | |
| 13.2 gCooking estimate incomplete | 53%AI · reported contribution only | |
| 75.8 gCooking estimate incomplete | — | |
| 122 mgCooking estimate incomplete | 12%RDI · reported contribution only | |
| 16 µgCooking estimate incomplete | 11%RDI · reported contribution only | |
| 7.6 mgCooking estimate incomplete | 42%RDI · reported contribution only | |
| 3.75 µgCooking estimate incomplete | 156%RDI · reported contribution only | |
| 185 µgCooking estimate incomplete | 46%RDI · reported contribution only | |
| 134.2 mgCooking estimate incomplete | 298%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain.
MorselMetrics October 2026 original recipes · Original MorselMetrics recipe text; nutrient data retain their source terms
Independently composed for MorselMetrics, October 2026. Editorially reviewed; not kitchen-tested. AFCD and selected validated AUSNUT nutrient records retain FSANZ attribution and source terms.
Calculation assumptions & recipe adaptations
Original October 2026 recipe copy supplied by the owner. Summary revised after source review to describe the dish without unsupported strong nutrient or nut-free claims.
Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain. Missing nutrients are not treated as zero. All measured added oil is counted. Generic and historical formulation data can differ from the product used. Summary revised after source review to describe the dish without unsupported strong nutrient or nut-free claims.
- Beef mince, lean, raw: Weighed edible quantity for the whole two-serving recipe.
- red kidney beans, canned, drained: Weighed edible quantity for the whole two-serving recipe.
- tomatoes, canned, diced: Weighed edible quantity for the whole two-serving recipe.
- onion: Weighed edible quantity for the whole two-serving recipe.
- red capsicum: Weighed edible quantity for the whole two-serving recipe.
- chilli powder: Weighed edible quantity for the whole two-serving recipe.
- ground cumin: Weighed edible quantity for the whole two-serving recipe.
- brown rice, cooked: Weighed edible quantity for the whole two-serving recipe.
- olive oil: Weighed edible quantity for the whole two-serving recipe.
AFCD attribution, data & methods
Food matches used for nutrition
- Beef mince, lean, raw: Beef, mince, lower fat, raw
- red kidney beans, canned, drained: Bean, red kidney, canned, drained
- tomatoes, canned, diced: Tomato, whole, canned in tomato juice, undrained
- onion: Onion, mature, brown skinned, peeled, raw
- red capsicum: Capsicum, red, fresh, raw
- chilli powder: Chilli (chili), dried, ground
- ground cumin: Cumin (cummin) seed, dried, ground
- brown rice, cooked: Rice, brown, boiled, no added salt
- olive oil: Oil, olive