Beef and Black Bean Chili with Brown Rice

Ingredients

• lean ground beef 150 g
• black beans 1/2 cup
• diced tomatoes 1/2 cup
• brown rice 3/4 cup
• onion 1/2 medium
• chili powder 1 tsp
• olive oil 1 tbsp

Method

1. Prepare Ingredients. Wash and finely chop half a medium onion. Drain and rinse half a cup of black beans if canned. Measure out diced tomatoes, chili powder, and cooked brown rice.
   Tip: Chopping onion finely helps it cook evenly and blend smoothly into the chili.
2. Cook the Onion. Heat 1 tablespoon of olive oil in a medium saucepan over medium heat. Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent and soft.
   Tip: Stir frequently to prevent the onion from browning too much; you want it soft and sweet.
3. Brown the Ground Beef. Add the 150g of lean ground beef to the pan with onions. Break it up with a spatula and cook for 6-8 minutes until fully browned and no pink remains.
   Tip: Cook the beef thoroughly to ensure safety and develop rich flavor.
4. Add Spices and Tomatoes. Sprinkle 1 teaspoon of chili powder over the beef mixture and stir well. Then add the 1/2 cup of diced tomatoes. Stir everything together and let it simmer for 5 minutes to combine flavors.
   Tip: Simmering helps the chili powder release its aroma and infuse the dish.
5. Add Black Beans and Simmer. Add the rinsed black beans to the pan. Stir and simmer the chili for another 5 minutes on low heat, allowing the beans to warm through and absorb flavors.
   Tip: Keep the heat low to avoid breaking the beans apart.
6. Serve with Brown Rice. Spoon the cooked chili over 3/4 cup of cooked brown rice on each plate. Serve hot and enjoy your balanced, protein-rich meal.
   Tip: Warm the brown rice before serving for best texture.

Pro tips

• Use lean ground beef to keep fat content moderate and calories balanced.
• Rinse canned beans to reduce sodium and improve flavor.