This is the dinner I make when I want something hearty and genuinely nourishing on the table fast, without standing over the stove. Lean turkey mince and two kinds of beans give you a big hit of protein and fibre, while the whole thing comes together in one pan in about half an hour. It’s built to batch-cook, so make a double batch and you’ve got lunches and freezer meals sorted for the week.
Serves 4 · Time 30 min · Style Batch-cook
Ingredients
- 1 tbsp olive oil
- 500 g lean turkey mince (5% fat or less)
- 1 medium onion, finely chopped
- 2 garlic cloves, crushed
- 1 red pepper, diced
- 2 tbsp tomato purée
- 2 tsp ground cumin
- 2 tsp smoked paprika
- 1–2 tsp chilli powder, to taste
- 1 tsp dried oregano
- 1 x 400 g tin chopped tomatoes
- 1 x 400 g tin red kidney beans, drained and rinsed
- 1 x 400 g tin black beans, drained and rinsed
- 200 ml low-salt chicken or vegetable stock
- Salt and black pepper, to taste
- Small handful fresh coriander, to serve (optional)
Method
- Heat the olive oil in a large, deep frying pan or saucepan over a medium-high heat.
- Add the turkey mince and cook for 5–6 minutes, breaking it up with a spoon, until browned all over.
- Stir in the onion, garlic and red pepper. Cook for 4–5 minutes until softened.
- Add the tomato purée, cumin, smoked paprika, chilli powder and oregano. Stir for 1 minute until fragrant.
- Pour in the chopped tomatoes, both tins of drained beans and the stock. Stir well.
- Bring to a gentle simmer, then cook uncovered for 12–15 minutes, stirring occasionally, until thickened.
- Season to taste with salt and pepper. Scatter with coriander and serve hot — over rice, with a baked potato, or on its own.
Nutrition per serving
| Energy | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|
| 390 kcal | 35 g | 40 g | 10 g | 13 g |
Dietitian’s tip
This chilli freezes well for up to three months, so portion the extra into containers and cool quickly before freezing — perfect for post-training refuels when you need protein and slow-release carbs without cooking from scratch. If you find beans hard on digestion, rinsing them thoroughly removes some of the fermentable fibres, and eating them regularly in modest amounts helps your gut adapt over time.
General guidance, not individual medical advice. For personalised nutrition, see a registered dietitian.