Dinner · The Runner’s Kitchen
Beef & bean chilli with rice
A hearty batch-cook with extra-lean mince, beans and tomatoes.
Hands-on and cooking times are estimates.
Make it yours
Ingredients & portions.
Scale the batch with servings, or edit a weight. Swap ingredients using the dropdowns. All quantities are edible weights.
Seasonings, not included in nutrition totals: Paprika, crushed cumin and chilli powder to taste, optional.
Listed allergens: none recorded in the selected data. Check every product label and cross-contact advice.
Know what’s on your plate
Nutrition, as you make it.
Per serving, based on 4 servings. Estimated from ingredients.
Vitamins, minerals & the full breakdown
- Fibre
- 13.0* g
- Sugars
- 14.3 g
- Saturated fat
- 2.9 g
- Sodium
- 102.9 mg
- Potassium
- 1,424.3 mg
- Calcium
- 104.4 mg
- Magnesium
- 113.1 mg
- Phosphorus
- 498.7 mg
- Iron
- 7.02 mg
- Zinc
- 6.84 mg
- Selenium
- 20.7 µg
- Iodine
- 25.9 µg
- Vitamin A (retinol equivalents)
- 170.4* µg
- Vitamin D
- 0.50 µg
- Vitamin E
- 4.44 mg
- Vitamin K1
- 14.7* µg
- Thiamin (B1)
- 0.64 mg
- Riboflavin (B2)
- 0.31 mg
- Vitamin B6
- 1.01 mg
- Vitamin B12
- 2.00 µg
- Folate
- 151.1 µg
- Vitamin C
- 99.6 mg
- Niacin equivalents (B3)
- 18.4 mg
- Pantothenic acid (B5)
- 1.4* mg
- Biotin (B7)
- 7.7* µg
- Copper
- 0.8 mg
- Manganese
- 1.6 mg
- Chloride
- 347.3 mg
* Partial ingredient subtotal: data is missing for at least one ingredient. A dash means no usable value. Cooking losses and brand differences are not modelled.
What do these nutrients do?In the kitchen
How to make it.
- Dice the onion and pepper and crush the garlic. Drain and rinse the canned beans.
- Warm the oil in a large pan. Soften the onion and pepper, then add the mince. Break it up and cook thoroughly, with no pink remaining.
- Stir in garlic and optional chilli spices. Add tomatoes and 150 ml water.
- Simmer for 20 minutes, stirring, then add the canned beans and heat thoroughly. Add water if needed.
- Meanwhile cook the rice according to its packet. Divide the chilli and rice into 4 portions.
Fit it around your training.
Why this combination?
Beef provides protein, iron and zinc; beans add fibre and plant protein. Rice adds carbohydrate, which you can adjust independently from the chilli.
When it could work for you
A filling dinner after training or part of a long-run recovery day. Keep spicy seasoning mild if it tends to bother your stomach.
Plan food before, during & after your runStorage & leftovers.
Chilli alone: cool promptly, refrigerate and eat within 48 hours or freeze. Rice: cool within one hour and use within 24 hours. Reheat only once until steaming hot.
Make meal prep easierSomething for your next day.
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