Hearty Bean, Mince, and Squash Rice Bowl

A flavorful and nutritious one-bowl meal featuring ground meat, beans, squash, and rice. Perfect for a satisfying weeknight dinner.

Prep Time

20 minutes

Total Time

55 minutes

Calories

583 kcal

Difficulty

Easy

Equipment

5 items

Cost

£2.28/serving

Meal Type:

Lunch•Dinner

Cuisine:

British

Main Ingredient:

Beef•Rice

Dietary:

Gluten-Free•Dairy-Free

Mood:

Comfort Food•Hearty•Healthy•Spicy•Kid-Friendly

Ingredients

Servings

1tablespoonolive oil

£0.15

1poundground beef or turkey mince

£3.50

1mediumonion, chopped

£0.30

2cloves garlic, minced

£0.10

1teaspoonchili powder

£0.05

0.5teaspooncumin

£0.03

0.3teaspoonsmoked paprika

£0.02

1can black beans, rinsed and drained(15-ounce)

£0.65

1can kidney beans, rinsed and drained(15-ounce)

£0.65

1mediumbutternut squash, peeled, seeded, and diced(about 3 cups)

£1.50

1can diced tomatoes, undrained(14.5-ounce)

£0.55

1cupbeef broth or vegetable broth

£0.30

1cuplong-grain rice, rinsed

£0.25

Salt and pepper to taste

£0.05

Optional toppings: shredded cheddar cheese, sour cream, avocado, cilantro

£1.00

Total Cost

£9.10

£2.28 per serving

Instructions

1.
Heat olive oil in a large skillet or Dutch oven over medium-high heat. Add ground meat and cook, breaking it up with a spoon, until browned. Drain off any excess grease.
2.
Add chopped onion and minced garlic to the skillet. Cook until softened, about 3-5 minutes.
3.
Stir in chili powder, cumin, and smoked paprika. Cook for 1 minute more, until fragrant.
4.
Add black beans, kidney beans, diced squash, diced tomatoes (with their juice), and beef broth to the skillet. Season with salt and pepper to taste.
5.
Bring the mixture to a simmer, then reduce heat to low, cover, and cook for 20-25 minutes, or until the squash is tender and the sauce has thickened slightly.
6.
While the bean mixture is simmering, cook the rice according to package directions. Alternatively, use a rice cooker.
7.
Fluff the rice with a fork and divide it among bowls. Top with the bean and squash mixture.
8.
Garnish with your favorite toppings, such as shredded cheddar cheese, sour cream, avocado, and cilantro. Serve immediately.

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My Notes

Nutrition Information

Nutrition per serving (525g)

583 kcal / 2438 kJ

Carbs

62g

24% of RDA

Fat

20g

29% of RDA

Protein

41g

82% of RDA

Detailed Breakdown

Fibre

17 g

57% of RDA

Sugar

13 g

14% of RDA

Sodium

745 mg

32% of RDA

Saturated Fat

7 g

35% of RDA

Chef's Tips

For a spicier dish, add a pinch of cayenne pepper or a chopped jalapeño to the skillet along with the onion and garlic.

You can substitute other types of squash, such as acorn squash or kabocha squash, for the butternut squash.

If you don't have canned diced tomatoes, you can use fresh tomatoes, chopped.

To make this recipe vegetarian, omit the ground meat and add an extra can of beans.

Leftovers can be stored in the refrigerator for up to 3 days.

Cooking Equipment

Large skillet or Dutch oven

Rice cooker (optional)

Cutting board

Knife

Measuring cups and spoons

Wine Pairings

No wine pairing suggestions available for this recipe.

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