Directions:
- Preheat oven to 160°C Heat a couple of teaspoons of oil in a large pan and cook the mince on high heat until it's completely browned. Put the mince aside in a large casserole dish.
- Use a can of red kidney beans, wash them thoroughly under running water and drain.
- Heat the remaining oil in the same pan on medium heat. Add the onion and garlic (I use minced from a jar) and cook until onion is soft. Add and spices and cook (about 1 minute until aromatic).
- Add tomato paste and cook a few more minutes on low heat – You can add some sugar if you don’t have tomato paste.
- Add canned diced tomato (I like to use canned roma tomatoes) and 2 cups of water and the 2 tbs of stock (vegetable or beef), and bring to the boil for a couple of minutes.
- Pour tomato mixture into the casserole dish with the mince.
- Add the drained red kidney beans and stir until well combined. Add the Jackel beans and stir in well.
- Bake the mixture, covered, for about 1 1/2 hour in fan forced oven.
- Put 1 serve in a bowl (about 100gm) with a spoon full of shredded cheese on top, a dollop of sour cream and/or fresh mashed avocado, with 30-50 gm corn chips on the side for dipping.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 284.8 Kcal (1192 kJ) | ||
| Calories from fat | 119.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.24g | 20% | |
|---|---|---|---|
| Cholesterol | 19.74mg | 7% | |
| Sodium | 386.63mg | 16% | |
| Potassium | 561.23mg | 12% | |
| Total Carbs | 20.96g | 7% | |
| Sugars | 4.38g | 18% | |
| Dietary Fiber | 5.27g | 21% | |
| Protein | 21.71g | 43% | |
| Vitamin C | 8.9mg | 15% | |
| Iron | 2.2mg | 12% | |
| Calcium | 193.3mg | 19% | |
| Amount Per 100 g | |||
| Calories | 147.3 Kcal (617 kJ) | ||
| Calories from fat | 61.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.85g | 20% | |
|---|---|---|---|
| Cholesterol | 10.21mg | 7% | |
| Sodium | 199.97mg | 16% | |
| Potassium | 290.27mg | 12% | |
| Total Carbs | 10.84g | 7% | |
| Sugars | 2.26g | 18% | |
| Dietary Fiber | 2.73g | 21% | |
| Protein | 11.23g | 43% | |
| Vitamin C | 4.6mg | 15% | |
| Iron | 1.1mg | 12% | |
| Calcium | 100mg | 19% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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