Chilli Con Carne with Rice is a hearty and nutritious meal perfect for family dinners or meal prep. Packed with bold flavours, lean protein, and wholesome ingredients, it’s a balanced dish that satisfies your taste buds and your health goals.
Try our Honey BBQ Chicken Mac and Cheese for more high-protein, flavour-filled meals!
Chilli Con Carne with Rice
If you’re looking for a hearty, high-protein meal, this Chilli Con Carne with Rice is the perfect choice. With bold flavours and a satisfying blend of beans, spices, and lean mince, it’s a comforting dish that’s packed with nutrition.
Think of it as the ultimate one-pot wonder, combining protein, fiber, and wholesome ingredients in every bite. The tender mince and rich tomato sauce pair perfectly with fluffy rice, creating a balanced meal that’s as filling as it is flavourful.
This recipe makes meal prep a breeze, with the mince portion serving five. Each serving delivers 62g of protein and 642 calories, making it an excellent option for fuelling your day or post-workout recovery.
Why We Love this Recipe
- High Protein Meal: Delivers 62g of protein to keep you full and fuelled.
- Perfect for Meal Prep: Cook once, enjoy multiple servings throughout the week.
- Bold Flavours: A mix of spices, beans, and tomatoes creates a rich and satisfying taste.
What is Chilli Con Carne?
Chilli Con Carne, which translates to “chilli with meat,” is a classic dish originating from Mexican-inspired cuisine. Traditionally made with minced beef, beans, and a blend of spices, it’s simmered into a rich and hearty stew.
This version of Chilli Con Carne adds a high-protein twist by using lean mince, a variety of bold seasoning, and the perfect accompaniments of rice, fat-free yoghurt, and coriander. It’s ideal for those who want a comforting, nutritious meal.
Chilli Con Carne with Rice Nutrition
- High in Protein: With 62g per serving, this dish gets its protein from lean mince, kidney beans, and black beans, making it ideal for recovery and satiety.
- Low in Fat: Made with lean mince and fat-free yoghurt, it keeps indulgence in check.
- Rich in Fiber: Packed with beans, tomatoes, and vegetables, each serving supports healthy digestion and helps maintain energy levels.
Ingredients
- Mince: The base of the dish, providing protein and a satisfying texture.
- Beans: Black beans and kidney beans add fiber and bulk to the recipe.
- Tomatoes: Canned tomatoes create a rich, flavourful sauce.
- Spices: Paprika, cumin, and chilli powder give the dish its signature kick.
- Rice: The perfect side to absorb the flavours of the chilli.
- Fat-Free Yoghurt: Adds a creamy, cooling element to balance the heat.
How to Make Chilli Con Carne with Rice
See recipe card for ingredient quantities and full instructions.
Cook the Mince
Start by heating a large frying pan with low-calorie cooking spray. Add the chopped onion and minced garlic, cooking until softened and fragrant.
Next, add the mince to the pan, breaking it up with a wooden spoon. Cook until browned and fully cooked through.
Build the Sauce
Stir in the chopped tomatoes, spices (paprika, cumin, chilli powder, oregano, all-purpose seasoning, mixed herbs, salt, and pepper), and the crumbled beef stock cube. Let the mixture simmer for 5 minutes to allow the flavours to meld.
Add the Beans and Peppers
Mix in the black beans, kidney beans, and diced red peppers. Stir in the ketchup and Worcestershire sauce for a touch of sweetness and depth. Simmer for another 15-20 minutes, stirring occasionally.
Cook the Rice and Serve
Cook the rice according to packet instructions. Divide the rice into bowls, top with the chilli, and add a dollop of fat-free yoghurt. Garnish with fresh coriander for a vibrant finish.
Tips
- Let the Chilli Simmer. The longer the chilli simmers, the richer the flavour becomes.
- Adjust the Heat. Add more or less chilli powder to suit your spice preference.
- Use Fresh Garnishes. The coriander and yoghurt add freshness and balance to the dish.
- Prepare Ahead. The mince can be cooked in advance and reheated for quick meals.
- Add a Squeeze of Lime. A fresh squeeze of lime adds a zesty kick.
Recipe Variations & Substitutions
- Add Veggies: Include zucchini, carrots, or mushrooms for extra nutrients.
- Switch the Protein: Use ground turkey or chicken for a leaner option.
- Change the Grains: Replace rice with quinoa, cauliflower rice, or any rice of your choice, such as basmati or brown rice, to suit your preference.
- Tortilla Chips Instead of Rice: Swap out the rice for tortilla chips for a crunchy twist!
Storage
The chilli mince can be stored in an airtight container in the fridge for up to 4 days or frozen for up to 3 months. Reheat on the stovetop or in the microwave, and prepare rice, yoghurt, and garnishes for each serving.
Frequently Asked Questions
Yes! Replace the mince with plant-based mince or additional beans like lentils.
You can reduce the amount of chilli powder or paprika you add to the dish. Adjust the spices to suit your taste.
Yes! In fact, Chilli Con Carne tastes even better the next day as the flavours continue to develop. Store it in the fridge and reheat when ready to serve.
More High Protein Comfort Food
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Chilli Con Carne with Rice
Equipment
- 1 Large Frying Pan
- 1 Wooden Spoon
- 1 Garlic Crusher
- 1 Sharp Knife
- Chopping Board
Ingredients
- 1 large Onion diced
- 4 Garlic Cloves diced
- 1 kg 5% Fat Free Beef Mince
- 2 tins Chopped Tomatoes
- 1 tin Black Beans
- 1 tin Kidney Beans
- 2 Bell Peppers diced
- 100 g Tomato Ketchup
- Low-calorie Cooking Spray
- 1 tbsp Worcestershire Sauce
- 50 g Fat-Free Yoghurt
- 1 tsp Coriander diced
- 125 g Basmati Rice
Seasoning
- 1 tsp Salt
- 1 tsp Black Pepper
- 1 tsp Mixed Herbs
- 1 tsp All Purpose Seasoning
- 1 tsp Oregano
- 1 tsp Cumin
- 1 tsp Chilli Powder
- 1 tsp Paprika
- 1 cube Beef Stock
Instructions
Cook the Mince
- Spray a large frying pan with low-calorie cooking spray and heat over medium heat. Add the chopped onion and garlic, cooking until softened and fragrant.
- Add the mince to the pan, breaking it up with a wooden spoon. Add the salt and pepper and cook until browned, ensuring the meat is fully cooked through.
Make the Sauce
- Stir in the chopped tomatoes, paprika, chilli powder, cumin, oregano, all-purpose seasoning, mixed herbs. Crumble in the beef stock cube and mix well. Allow the mixture to simmer for 5 minutes to combine the flavours.
- Mix in the black beans, kidney beans, and diced red peppers. Stir in the ketchup and Worcestershire sauce, ensuring everything is evenly distributed. Let the chilli simmer on low heat for 15-20 minutes, stirring occasionally.
- Cook the rice according to packet instructions. Place the rice in a bowl or plate, top with a portion of the chilli, and add the fat-free yoghurt. Garnish with chopped coriander for a fresh finish.
- Serve and enjoy!
