Chilli bean bake with soured cream mash

Gluten Free
Health score
43%
Chilli bean bake with soured cream mash
100 min.
10
572kcal

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Ingredients

  •  onions chopped
  • tbsp olive oil 
  • tsp ground cumin and thyme dried
  • tbsp mild chilli powder 
  • kg beef lean minced
  • 800 canned tomatoes chopped canned
  • 800 kidney beans rinsed drained canned
  • 660 sweetcorn drained canned
  •  pasilla peppers mixed chopped
  • tbsp red wine vinegar 
  • tbsp brown sugar 
  •  beef stock cube 
  • 1.8 kg potatoes chopped
  • 300 ml pot soured cream 
  • small chives snipped
  • 100 cheddar grated

Equipment

  • sauce pan
  • oven
  • wooden spoon
  • colander

Directions

  1. Fry the onions in the oil in a large, deep saucepan until soft. Stir in the spices and cook for 2 mins, until fragrant. Crumble in the mince in batches and fry, breaking up with a wooden spoon, until all the meat is browned.
  2. Stir in the chopped tomatoes, beans, sweetcorn, peppers, vinegar and sugar. Crumble in the stock cube, pour over 500ml water then bring to the boil. Cover and simmer for 20 mins, then uncover and simmer for 20 mins more until the mince and peppers are tender and saucy.
  3. Meanwhile, make the mash. Boil the potatoes in lots of boiling salted water until tender, about 15 mins.
  4. Drain well, leaving in the colander to steam dry for 1 min, then tip back into the saucepan and mash with the soured cream. Season and stir in the chives.
  5. When the chilli mince is done, pour into 1, 2 or individual ovenproof dishes. Spoon or pipe over the mash and scatter on the cheese. Cool completely if youre freezing any at this stage, or if you want to eat straight away, heat the oven to 220C/ 200C fan/gas 7 and bake for 25-30 mins until bubbling and golden.

Nutrition Facts

Calories572kcal
Protein24.84%
Fat26.61%
Carbs48.55%

Properties

Glycemic Index
33.83
Glycemic Load
36.05
Inflammation Score
-9
Nutrition Score
36.326521930487%

Flavonoids

Luteolin
1.69mg
Isorhamnetin
1.12mg
Kaempferol
1.62mg
Myricetin
0.01mg
Quercetin
6.52mg

Nutrients percent of daily need

Calories:571.93kcal
28.6%
Fat:17.47g
26.88%
Saturated Fat:7.66g
47.88%
Carbohydrates:71.7g
23.9%
Net Carbohydrates:58.75g
21.37%
Sugar:14.73g
16.36%
Cholesterol:89.22mg
29.74%
Sodium:587.59mg
25.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.7g
73.39%
Vitamin C:77.97mg
94.5%
Vitamin B6:1.36mg
68.05%
Phosphorus:550.02mg
55%
Potassium:1868.88mg
53.4%
Fiber:12.95g
51.8%
Vitamin B3:10.32mg
51.6%
Zinc:7.37mg
49.13%
Manganese:0.91mg
45.27%
Vitamin B12:2.41µg
40.19%
Iron:7mg
38.88%
Selenium:23.93µg
34.19%
Magnesium:135.57mg
33.89%
Copper:0.63mg
31.43%
Vitamin B1:0.44mg
29.12%
Vitamin B2:0.48mg
28.11%
Vitamin A:1257.36IU
25.15%
Folate:93.36µg
23.34%
Vitamin B5:2.24mg
22.45%
Vitamin K:22.67µg
21.59%
Calcium:204.95mg
20.49%
Vitamin E:2.53mg
16.86%
Vitamin D:0.16µg
1.07%