High proteinVeg-heavy

Slow Cooker Chilli

Brown the mince first. The slow cooker cannot brown anything.

300 min Serves 4 Slow cooker, Stove, Frying pan

Per serving

576

kcal

46.3 g

protein

65.5 g

carbs

15 g

fat

8 g protein per 100 kcal · 10.2 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 4 servings.

  • Beef mince 5% fat500 g
  • Kidney beans400 g
  • Tinned chopped tomatoes400 g
  • Onion150 g
  • Bell pepper (red)150 g
  • Olive oil15 g
  • White rice, dry weight(optional)150 g

Method

  1. 1Brown the mince hard in a pan, then tip it in with everything else.
  2. 2Low for six hours.
  3. 3Stir well before serving; rice alongside.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Mince, burgers and sausages: no pink in the middleShow

Whole steaks can be served pink because bacteria live on the outside, which gets seared. Mincing mixes the outside into the middle, so minced meat must be cooked right through.

  1. Break mince apart in the pan with a wooden spoon so every bit touches the heat.
  2. Keep cooking until there is no pink or red left anywhere and it looks evenly brown.
  3. For burgers and sausages, cut the thickest one open to check the centre.

Ready when: Brown all the way through, no pink, juices clear and steaming hot.

Cooked rice: cool it fast, eat it within a dayShow

Uncooked rice can carry spores (Bacillus cereus) that survive cooking. If cooked rice sits warm, they wake up and make a toxin that reheating does not destroy. The fix is easy: don't let it sit warm.

  1. Eat it straight away, or cool leftovers quickly — spread it out on a plate or tray so it cools within about an hour.
  2. Then put it in the fridge. Eat it within 24 hours.
  3. Reheat it only once, until it is steaming hot all the way through.
How to chop (dice) an onionShow

The trick is to leave the root end on while you cut — it holds the layers together so the onion does not fall apart.

  1. Cut off the pointed top (not the hairy root end). Halve the onion from top to root.
  2. Peel off the papery skin and the first tough layer.
  3. Lay one half flat side down. Make a few cuts from top towards the root, stopping about 1 cm before it.
  4. Turn the knife flat and make one or two cuts parallel to the board, again stopping short of the root.
  5. Now slice across the first cuts with the claw grip. Small squares fall off. Bin the root end.

Ready when: Pieces about the size of a pea (finely chopped) or a fingernail (chopped).

Deseeding and slicing a pepperShow

Getting the seeds and white ribs out is the only fiddly part.

  1. Slice off the top and bottom. Make one cut down the side and open it out flat.
  2. Run the knife along the inside to cut away the white ribs and seeds.
  3. Lay it skin side DOWN (the knife grips the flesh better) and cut into strips, then across for dice.
Opening tinsShow

Ring-pull lids have razor-sharp edges once open.

  1. Pull the ring slowly and steadily towards you, keeping fingers away from the lid's edge.
  2. Don't press food down with your fingers inside an open tin — use a spoon.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.