Beef, Rice and Beans (serves 4)

Rice and beans can be served separately or together and are staple foods of many South American and Caribbean countries. Together they make up a complete protein. Rice and beans are cheap and filling so just a small amount of meat, if any, is needed to make the meal complete. I came up with this idea because I love comfort food and it’s winter and it just seemed like a nice idea.

1 tbsp. olive oil seasoned with salt and freshly ground black pepper
1 onions – finely chopped
1 large clove of garlic – grated
1 pound of lean ground beef
1 cup of passata
1 tbsp. tomato paste
1 x 15 oz. can of black beans
1 1/2 cups cooked rice (I used a mix blend of rices)
1 cup beef broth
Tabasaco sauce – you know how hot you like things
Red pepper flakes – ditto

Heat seasoned oil in a skillet and when nice and hot add the onion and let brown. Then add the garlic and cook for a further few minutes before placing the ground beef in the pan and searing it.
The passata, tomato paste come next – mix in well. Then the black beans, cooked rice, beef broth, Tabasco sauce and red pepper flakes.


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