The Whole family will love this delicious One Pan Spicy Beef, Beans and Rice - syn free on Slimming World and just perfect for a quick dinner.
This Spicy Beef, Beans and Rice dinner is the kind of meal we all love when we want something healthy on the table, but don't want heaps of pots and pans to wash up afterwards.
Sometimes when you have had a busy day, you just want something easy and quick and this definitely ticks all those boxes.
It's got all the things most kids love too - ground beef, beans and rice, meaning it really is a family-friendly meal.
There is a spicy kick to it from the power of Cayenne Pepper, but you can totally adjust that level of spice to make it suitable to your taste.
Did you know you can freeze chopped peppers, onion and zucchini etc? You can totally save yourself, even more, time, if you buy those ingredients in bulk when on offer, chop and freeze in ziplock bags, and they are ready to throw into meals like this Spicy Beef, Beans and Rice.
I've made this in the past with both fresh and veg I have frozen, and really it tastes delicious either way. So it's a great time-saving tip.
We are lucky that we have an awesome fruit and veg market, that is great for buying stuff like that cheap. It sometimes isn't as fresh as what you get from a farmer's market or good quality supermarket, but it's perfectly fine so long as you either use it within a couple of days or chop it up to freeze.
When I am planning one of my batch cooking days, where I make up some soups, chilli or bolognese etc. I always go there for the vegetable part to the dishes. Another great thing I love about there is that they always have a wide selection of different vegetables that you sometimes will not find at the regular grocery store.
Stuff like Plantains, Asian Eggplant, Jicama, various different varieties of chilli's and in the fall a wide selection of squash - like spaghetti squash, acorn squash, delicata squash etc.
They also sell bulk bags of pulses, lentils and rice etc. So it is perfect for stocking up my pantry.
When I first moved to Canada, it took me a while to adjust to where I could find certain ingredients. Especially because some things have different names.
But now I know all the neat little places to go - like the fruit and veg market when I want some bulk fruit or veg.
The fruit and veg stalls scattered around the county in the summer when I want seasonal produce.
Then the Asian market if I want an ingredient that is particular to Asian style cooking or if I am making a typical Indian Fakeaway and need a certain spice, I know the Indian Grocer will have exactly what I need.
It is actually worth sourcing out places like that where ever you may live because specific ingredients like that are the majority of the time much cheaper at those places compared to the regular grocery store. It's a great way to save some money too if you are on a budget. Check out these other budget-friendly tips.
My kids will often come with me to the Asian Supermarket, as they love looking at the imported Candy (typical), although they are not too keen smell wise when we get close to the dried shrimp aisle and fish counter. I actually find it a great way to educate them on different cultures and ways of cooking too and usually when they come with me, I will let them pick something unusual to try, not always candy wise, either.
Last time I went to the Indian Grocery, I picked them out a selection of Indian Sweets to try - which are not in the least bit Slimming World friendly, but it was fun for them to sample them.
I actually remember a school trip back to London when I was at Primary School (many years ago now) - our teacher had stopped and picked some Indian Sweets for the class to try. It brought back many memories, doing the same kind of thing with my kids.
Once all the ingredients are ready, this yummy Spicy Beef, Beans and Rice do not take much longer than 25 mins to cook.
I just used canned beans - a six bean blend, so they can also go straight in the pan too. I love the six bean blends, as you get a nice variety of different beans in the dish. Beats just kidney beans or black beans.
You can enjoy this Spicy Beef, Beans and Rice just as it is, or if you have a healthy extra A spare, a sprinkling of grated cheddar on top, takes it up just that extra notch. We all love a bit of cheesy goodness on Spicy Beef, Beans and Rice.
What Kitchen Items Do I Need to Make this Spicy Beef, Beans and Rice?
- Kitchen Scales
- Measuring Spoons
- Measuring Jug
- Chopping Board
- Santoku Knife (perfect knife for chopping veg)
- Wooden Spoon
- Deep Lidded Frying Pan
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HOW TO MAKE SPICY, BEEF, BEANS AND RICE
Syn Free Spicy Beef, Beans and Rice | Slimming World
This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendlyExtra Easy - syn free per servingWW Smart Points - 9*Suitable for freezing
Ingredients
- 450g/11lb extra lean beef mince
- 1 cup (240ml) of long grain rice
- 1 onion, finely chopped
- 2 cloves of garlic, crushed
- 2 cups (480ml) of beef stock (I use low sodium)
- 2 heaped tbs of tomato paste (puree)
- ½ green pepper, finely chopped
- ½ red pepper, finely chopped
- 1 small courgette, chopped
- 1 cup (240ml) of six bean medley (canned), drained
- 1 tablespoon of chilli powder
- 1 tablespoon of paprika
- 1 tablespoon of cumin
- pinch of cayenne pepper
- salt and black pepper to season
- spray oil
- freshly chopped cilantro (corinader), to serve
- optional: cheddar from your Healthy Extra A allowance
Instructions
- Spray a large frying pan over a medium high heat with some spray oil.
- Add the beef mince, onion and garlic and fry until browned
- Add in remaining vegetables, tomato paste, spices, season with salt and black pepper and mix to combine.
- Add the rice, beans and stock and bring to a boil, reduce heat, cover and simmer for 10 mins.
- Turn off heat, leave covered for additional 10 mins.
- Stir through some chopped cilantro (coriander)
- Serve and enjoy!!
- If you have a HEa spare, this is great served with a sprinkle of grated cheddar on top.
Notes
Nutritional information is an estimate and is to be used for informational purposes only.
Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. Also, double-check syn values of synned ingredients as different brands can vary.
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Nutrition Information
Yield 4 Serving Size 1 servingAmount Per Serving Calories 409Total Fat 5.3gSaturated Fat 1.7gCholesterol 66mgSodium 508mgCarbohydrates 57.8gFiber 6.5gSugar 4.3gProtein 34.5g
Diane Wood says
hi, I'm just cooking this for the first time and I was wondering if it freezes well? It's just me eating it but I had 500g of minced beef to use up so made the full amount and hope to freeze some for my dinners at work. Thanks
Linzi says
Made this for the first time tonight. It is very nice! Full of flavour and filling too. Will be making it again 🙂
Karin says
Just had this for tea, lovely and filling, plus added bonus of just using one pan, so not much to wash up.
Shevy (Slimming Eats) says
thanks for commenting Linzi - so glad you enjoyed 🙂
Freya says
Hi!
Lovely recipe; can't wait to give it a go!
Can I check whether I should cook the rice before putting it in or not? I'm assuming not...
Thanks
Shevy (Slimming Eats) says
Rice is uncooked as it will cook in the pan with everything else. Enjoy!!
Emma says
This looks lovely. What would you suggest in terms of defrosting/reheating this meal after its been frozen?
Many thanks
Shevy (Slimming Eats) says
Hi Emma, I just heat in a pan and add a little bit of stock, just so it doesn't end up dry. You can also microwave in bowl.
mandy Thomas says
Hi I made this for dinner tonight was very quick and tasty . I have plenty left to take to work for lunch tomorrow.
Kathryn says
Another yummy recipe! I made this for the first time today for lunches this week, and ended up eating some for dinner as I couldn’t wait 🙂 It’s super tasty and fills you up. Thanks
Stephen Jones says
I've not got a high sided frying pan, can I use a high sided casserole saucepan instead, or something else?
Shevy (Slimming Eats) says
Yes that should be fine. Enjoy!!
Debbie says
God that was lovely and there is another set of meals in the freezer for emergencies or just because. Thank you
Hannah says
Made this tonight and it was delicious.
The recipe was really easy to follow and it didn’t take long to make. It will definitely be one we have again. I will add more of each spice next time though (I like it spicer than it was)
I used black eyed beans instead of mixed as I didn’t read the recipe properly when I was doing my shopping.
Mrs Valerie Henry says
This will definitely become one of my go to dishes, I used minced pork which brought the calories down but did not impact on the flavour.
Danny says
Is it right amounts as a table spoon of chilli powder will blow your head of
Siobhan (Slimming Eats) says
yes this is a Mexican chilli powder which is mild and a blend of spices, not pure hot chilli powder 🙂
Mandy odonnell says
Can i use quorn mince instaed
Siobhan (Slimming Eats) says
yes it should be okay, but I would add it just before adding the rice as it won't need to cook for as long
Winnie Kendrick says
Just made this for the first time..Will definitely make it again..my family don't like kidney beans so I used a tin of baked beans instead..
Highly recommend this recipe..
Kate says
This was delicious! I used 2tsp of both cumin, chili abd paprika to our taste abd it was so good! A sure staple from now on.
I also added a dollop of sour cream when serving. Yummm!
Zandra says
Made this tonight, absolutely delicious. Everyone loved it. Will definitely make again. So easy too.