• 2 bell peppers (red, yellow, or orange)

  • 500g of lean minced beef

  • 1 large onion

  • 2 chopped garlic cloves

  • 1 tsp of chilli flakes

  • 1 tsp of paprika

  • 1 tsp of ground cumin

  • 1 beef stock cube

  • 2x 400g of chopped tinned tomatoes

  • 1 tsp of sugar

  • 2 tsps of Worchester sauce

  • Salt and pepper to taste

  • Handful of chopped coriander


  • 300g of quinoa

  • 1 medium courgette

An simple twist on a classic, that is high in protein, vitamins, and antioxidants

Chilli-con-carne with its beef mince and kidney beans, is a very satisfying recovery meal after a good workout.


It is served on top of a layer of quinoa which is also very high in protein and add to that, that peppers (capsicums) contain more vitaminC than an orange, and can also help reduce your risk of disease, making this a meal that gives you a high return for little effort.

Serves: 2

Cooking time: 45 minutes

Difficulty level: Easy





  • Chop the onion and garlic into small pieces.

  • Put your frying pan over a medium heat and add 1 tbsp of oil. Once hot, add the onions and garlic and fry gently until a light golden brown colour.

  • ​Next add the cumin, chilli flakes, and paprika to the pan. Stir in for 60-90 seconds so the onions soak up the spices, and once combined, take the pan off of the heat. Add a little more oil if necessary so the spices don't become to dry and burn.

  • In a separate pan, fry your lean beef mince. You want to make sure that it is lightly browned all over so that there aren't any pink bits left.

  • Then you will take a third pot. In this, you will add your beef and your onion and garlic mix. First stir them together and then add your chopped tomatoes. Bring teh mixture to the boil and as you do, begin to add the remaining ingredients of sugar, Worchester sauce, and the beef stock cube (which will need to be crumbled and thoroughly stirred in).

  • You will also need to drain the kidney beans and add them to the chilli mix.

  • Once it has come to the boil, simmer it gently so that it has bubbles on the surface and let it cook all together for at least 20 minutes.

  • If it gets too dry then simply add a little water to the mixture, and if it is too liquidy for your taste, then raise the temperature back to the boil and leave it uncovered while stirring it frequently until a suitable consistency.

  • Add salt and pepper to taste once all cooked.


  • Pre-heat the oven to gas mark 5/ 190degrees

  • Cut the peppers in half lengthways, remove stalk and wash the seeds away. Rub them with oil, and place on a tray. Leave them to cook for approximately 20 minutes or until they have wilted slightly and coloured with a slight golden brown.


  • Rinse the quinoa under cold water. This will remove its natural bitter flavour

  • Next add it to a saucepan, and cover with double the quantity of water

  • Add salt to the pan, cover with a lid, and bring it to the boil

  • Once it has boiled, leave the lid slightly tipped off so steam can release, and leave it to simmer on a low heat for 10-15 minutes.

  • In the mean time, lightly base a frying pan with oil and then cook the courgettes on a low-medium flame until all are soft and give off a pleasant aroma. Put the pan to one side.

  • Once the quinoa is done, stir to check all the water has been absorbed

  • Fluff it by stirring it well, and then leave it to stand with no lid for 5 minutes

  • Add the fried courgettes to the quinoa and mix together.

  • Finally, serve the quinoa on a plate, followed by the roasted peppers, and then lastly serving the chilli-con-carne in the peppers.... That's it!

My photos are usually rubbish so if you can make this recipe then I'd love to see your attempt. Just upload it on Instagram and hashtag it: #thefoodandbodycoach