Spiced Beef and Chickpea Casserole
This quick casserole ticks all the boxes. It is filling, nutritious, budget-friendly, high in protein, low in carbs and of course, very tasty.
How long will it take?
1 hour
What’s the serving size?
Serves 6
What do I need?
- 2 tbsp curry powder
- 1 tsp ground chilli
- 2 tsp ground cumin
- 2 tsp garlic powder
- 1 tsp cayenne pepper
- ½ tsp ground coriander
- 1 tbsp olive oil
- 500 g beef mince
- 1 brown onion, peeled and finely diced
- 2 tbsp plain flour
- 750 mL beef stock
- 400 g can crushed tomatoes
- 2 tomatoes, roughly chopped
- 2 x 400 g cans chickpeas, drained and rinsed
- Salt, to taste
- Freshly ground black pepper, to taste
- Flat leaf parsley, to garnish
How do I make it?
- Combine curry powder, ground chilli, cumin, garlic powder, cayenne, and ground coriander in a small bowl and set aside.
- In a frying pan, heat oil over medium heat. Add mince and cook, until browned and cooked through. Add half the curry powder mixture and stir through. Use a slotted spoon to transfer the mince to a bowl.
- Add onion to the pan and cook until softened, then return mince to the pan and stir to combine. Add flour and stir, then cook for 2 minutes before adding beef stock. Increase heat to high and bring to the boil.
- Add crushed tomatoes, chopped tomatoes, chickpeas and remaining curry powder mixture, and reduce heat to a low simmer. Cook for 30 minutes, stirring occasionally. In the final 5 minutes, season to taste.
- Serve garnished with parsley.
