Mexican Beef & Bean Protein Bowl

Serves: 2 people (plus 1 extra portion for lunch or freezer)

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Total Time: 35 minutes

Calories: ~600 per serving

Protein: ~45g per serving

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🛒 INGREDIENTS

Protein

• Lean beef mince (5%) – 500g

Carbs

• Long-grain rice – 150g (dry)or microwave brown rice – 1 pack (250g)

Veg

• Bell peppers – 2, sliced
• Brown onion – 1, diced
• Garlic – 2 cloves, minced (or 1 tbsp paste)
• Cherry tomatoes – 150g, halved (optional)

Beans

• Kidney beans – 1 tin (240g drained)
• Black beans – 1 tin (240g drained)

Flavour & Sauce

• Smoked paprika – 1 tsp
• Ground cumin – 1 tsp
• Mild chilli powder – 1 tsp
• Tomato purée – 2 tbsp
• Beef stock cube – ½
• Lime juice – ½ lime

Oils & Seasoning

• Olive oil spray
• Salt & black pepper

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👨‍🍳 STEP-BY-STEP COOKING (TIMED)

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⏱ 0:00–0:05 — START RICE

• If using dry rice:
  • Fill saucepan with water
  • Put on high heat
• If using microwave rice, ignore for now

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⏱ 0:05–0:10 — PREP

• Dice 1 brown onion
• Slice 2 peppers
• Mince garlic
• Drain & rinse beans

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⏱ 0:10–0:18 — COOK BEEF

1. Large frying pan on medium-high heat (2 mins preheat)
2. Olive oil spray
3. Add beef mince
4. Cook 6–8 mins, breaking it up until browned

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⏱ 0:18–0:23 — BUILD FLAVOUR

5. Reduce heat to medium
6. Add:
   • Onion
   • Peppers
   • Garlic
7. Cook 4–5 mins until softened

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⏱ 0:23–0:30 — SAUCE & SIMMER

8. Stir in:
   • Smoked paprika
   • Cumin
   • Chilli powder
9. Cook spices 30 seconds
10. Add:
    • Tomato purée
    • Crumbled ½ stock cube
    • Splash of water (~100ml)
11. Stir well
12. Add beans
13. Simmer gently 6–8 mins, stirring occasionally

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⏱ 0:30–0:35 — FINISH & SERVE

14. Squeeze in lime juice
15. Taste → adjust salt, chilli or cumin
16. Heat rice if needed
17. Serve beef & bean mix over rice

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🥡 STORAGE & LEFTOVERS

• Fridge: Up to 4 days
• Freezer: Up to 3 months
• Reheat thoroughly; add splash of water if thickened