Meal prep beef chilli with black beans and squash

Meal prep beef chilli made with beef mince, black beans, Hokkaido squash and pepper with cumin. Four dinners from one pot, dairy-free, with 33 g protein per serving.

At a glance

• Serves 4
• Prep time: 20 min
• Cooking time: 40 min
• Total time: 60 min
• Calories: 512 kcal per serving
• Protein: 33 g
• Fat: 25 g
• Carbs: 33 g

Ingredients

• 1 onion
• 2 garlic cloves
• 1 pepper
• 400g Hokkaido squash
• 2 tbsp olive oil
• 500g beef mince
• 2 tbsp tomato purée
• 400g tinned tomatoes
• 200ml vegetable stock
• 1 tin of black beans
• 1 unwaxed lime
• 2 tsp cumin
• 1 tsp smoked paprika
• 1 tsp oregano
• 1/2 tsp chilli flakes
• 1/2 tsp salt
• 1/2 bunch of coriander

Method

You’ll need: saucepan · chopping board · knife · sieve · wooden spoon · ladle · meal prep containers

1. Peel and finely dice the onion and garlic. Cut the pepper and the unpeeled squash into 1.5 cm pieces.
2. Brown the beef mince in the olive oil in a large saucepan for 6 min, breaking it up into crumbs. Add the onion and garlic and fry for another 2 min.
3. Stir in the cumin, smoked paprika, oregano, chilli flakes and tomato purée and toast everything for 1 min.
4. Add the squash, pepper, tomatoes and stock, cover and simmer the chilli for 20 min.
5. Rinse the beans, stir them in and simmer the chilli uncovered for another 10 min. Season with salt and the juice of the lime.
6. Divide the chilli between four containers and scatter with chopped coriander. It keeps in the fridge for 4 days.

Good to know

Chilli tastes better on day two than on day one, because the spices have time to come together. The squash partly breaks down and thickens the sauce. Cook once and you've got four dinners for the week.

Swaps

Beef mince → turkey mince. Black beans → kidney beans. Hokkaido squash → sweet potato. Coriander → parsley.

Cooking tips

Brown the mince in a single layer in a large pan so it turns brown rather than grey. Toasting the spices briefly in the fat makes them taste stronger.

Storage

The chilli keeps in the fridge for 4 days and in the freezer for 3 months; defrost it overnight in the fridge.

Allergens

Gluten-free, with no milk, egg or nuts. For children, leave out the chilli flakes and add them at the table.

Frequently asked questions

Can you freeze meal prep beef chilli?

The chilli keeps in the fridge for 4 days and in the freezer for 3 months; defrost it overnight in the fridge.

How long does meal prep beef chilli keep in the fridge?

The chilli keeps in the fridge for 4 days and in the freezer for 3 months; defrost it overnight in the fridge.

Dairy-free recipes