Lean Beef Mince Taco Bowl

• 500 glean beef mince, 5% fat
• 100 mlbeef stock
• 2 tbsptomato purée
• 2 tspground cumin
• 2 tspsmoked paprika
• 1 tspgarlic powder
• ½ tspchilli powder
• ½ tspdried oregano
• 1 tbspvegetable oil
• 1 x 400gtin black beans, about 240g drained, rinsed
• 250 gcooked brown rice
• 100 gcherry tomatoes, quartered
• ½red onion, finely diced
• 1avocado, diced
• 1lime, juiced
• Fine salt and black pepper
• 4portions plain yoghurt or soured cream, cheddar, and jalapeños (optional)
• 15 gcoriander leaves (optional)

Method

1. 1Pat the mince dry with kitchen paper and season generously with salt and pepper. Heat the oil in a large frying pan over a high heat until it shimmers and just starts to smoke.
2. 2Brown the mince in two batches. Give the meat room to catch against the pan; crowding it traps steam and stops the crust forming. Press each batch into a single layer, leave it alone for 2 minutes to build a proper crust, then break it up and cook for another 3–4 minutes until deeply browned with crisp edges and no pink remaining. Return all the meat to the pan and drain off any excess fat.
3. 3Reduce the heat to medium. Scatter in 1¾ tsp cumin, smoked paprika, garlic powder, chilli powder, and oregano, and stir for 30–60 seconds until fragrant and clinging to the meat. Toast the spices in the fat like this.
4. 4Stir in the tomato purée and let it cook out for a minute, then pour in the beef stock. Simmer for 4–5 minutes, stirring now and then, until the sauce is thick, glossy, and coats the mince.
5. 5Tip the black beans into a small pan with remaining ¼ tsp cumin and a splash of water. Warm gently for 2–3 minutes until heated through, then crush a few against the side of the pan with the back of a spoon for body.
6. 6For the pico, toss the cherry tomatoes and red onion with half the lime juice and a pinch of salt. Leave to sit for 5 minutes; the salt draws moisture out of the tomatoes and the onion loses its raw bite.
7. 7Warm the rice through in the microwave for 1–2 minutes, or in a covered pan with a splash of water. Taste a grain; a final pinch of salt wakes it up.
8. 8Divide the rice, cumin beans and beef between four bowls. Add the tomato-onion salsa and avocado, then squeeze over the remaining lime juice. Add any of the optional yoghurt or soured cream, cheddar, jalapeños and coriander if using.

Per serving

kcal

609

protein

31.4g

fibre

11.4g

carbs

42.5g

fat

36.6g