Introduction
This hearty dish combines the robust flavors of minced beef, spices, and vegetables, resulting in a delicious meal that’s perfect for any occasion. The addition of butternut squash adds a subtle sweetness, while the kidney beans contribute to a satisfying texture. This recipe is not only simple to prepare but also cooked primarily in the microwave, making it a convenient option for busy weeknights.
Ingredients
– 250g minced beef
– 1 heaped teaspoon ground cumin
– Olive oil
– 1 beef stock cube
– 1 onion
– 2 cloves of garlic
– 2 sticks of celery
– 1-2 mixed chillies
– 400g butternut squash
– Red wine vinegar
– 2 tablespoons tomato purée
– 1 x 400g tin of chopped tomatoes
– 1 x 400g tin of kidney beans
– 1 mug of long grain rice (300g)
Prep Time
20 minutes
Cook Time
45 minutes
Total Time
1 hour
Yield
Serves 4
Detailed Directions and Instructions
Step 1: Prepare the Minced Beef
Place the minced beef, ground cumin, 2 tablespoons of olive oil, a pinch of sea salt, and a generous pinch of black pepper into a microwave-safe dish. Crumble in the beef stock cube and mix thoroughly with clean hands. Microwave on high (800W) for 10 minutes, breaking up the meat with a wooden spoon halfway through.
Step 2: Chop the Vegetables
While the beef is cooking, peel and finely chop the onion and garlic. Finely chop the celery and deseed and finely chop the chillies. Set aside a handful of this chopped mixture in a small bowl for the salsa. Slice off a thin piece of butternut squash, finely chop it, and add to the bowl. Stir in 1 teaspoon of red wine vinegar and a pinch of salt; set aside to pickle.
Step 3: Combine Vegetables with Beef
After the beef has cooked, stir in the remaining chopped vegetables. Cut the remaining butternut squash into four large pieces (no need to peel) and lightly score the skin. Place these pieces on top of the beef mixture. Return the dish to the microwave and cook on high (800W) for another 15 minutes.
Step 4: Add Tomato and Beans
Add the tomato purée and chopped tomatoes to the dish. Drain and add most of the kidney beans, reserving a small handful for later. Gently mash the mixture with a potato masher until some of the beans are incorporated into the sauce. Microwave on medium-high (600-700W) for a final 20 minutes, or until the butternut squash is tender. Carefully remove the dish from the microwave, mash the squash if desired, and season to taste. Cover to keep warm.
Step 5: Cook the Rice
For the rice, place it in a 2-litre microwave-safe dish with 2 mugs of water (600ml) and a pinch of sea salt. Cover with a lid or plate, sprinkle the reserved kidney beans on top, and microwave on high (800W) for 10 to 14 minutes, depending on your microwave’s strength.
Step 6: Serve the Dish
Fluff the cooked rice and divide it among plates. Spoon the chilli over the rice, top with the popped kidney beans and the prepared salsa, and serve.
Notes
Note 1: Adjusting Spice Levels
If you prefer a milder dish, reduce the number of chillies or remove the seeds before chopping.
Note 2: Butternut Squash Preparation
If you prefer a smoother texture, you can peel the butternut squash before chopping it for the salsa and cooking.
Note 3: Cooking Time Variations
Microwave cooking times can vary based on the wattage and model; keep an eye on the food as it cooks to prevent overcooking.
Note 4: Storage
Leftover chilli can be stored in an airtight container in the fridge for up to 3 days or frozen for up to a month.
Cook techniques
Microwave Cooking
Using the microwave for cooking minced beef and other ingredients is a quick way to prepare meals. The high setting (800W) is effective for browning meat and steaming vegetables, allowing for even cooking without the need for a stovetop.
Chopping and Mincing
Precise chopping techniques ensure even cooking and better flavor distribution. Finely chopping ingredients like onion, garlic, celery, and chillies enhances their ability to meld together in the dish.
Pickling
The method of quick-pickling using red wine vinegar adds a tangy flavor to fresh ingredients. This process can enhance the dish’s overall taste and provide a refreshing balance to the richness of the meat.
Layering Ingredients
Layering butternut squash on top of the beef mixture creates a steaming effect, allowing it to soften and infuse its flavor into the dish. This technique is useful for multi-ingredient meals cooked in a single dish.
Mashing and Incorporating
Mashing the mixture helps to blend flavors and create a cohesive sauce. By incorporating some kidney beans into the sauce, the texture and protein content of the dish are enhanced.
Cooking Rice in the Microwave
Cooking rice in the microwave with the right water ratio ensures fluffy grains. Covering the dish while microwaving retains moisture and allows the rice to cook evenly.
FAQ
Can I use other types of meat instead of minced beef?
Yes, you can substitute other types of minced meat, such as chicken, turkey, or plant-based alternatives, depending on your preference.
How can I adjust the spice level in this dish?
You can increase or decrease the number of chillies used or substitute milder peppers if you prefer a less spicy flavor.
What can I use instead of butternut squash?
You can substitute butternut squash with sweet potatoes or pumpkin for a similar texture and sweetness in the dish.
Is it necessary to use a microwave for this recipe?
While the recipe is designed for microwave cooking, you can also prepare it on the stovetop by browning the beef in a pot and cooking the ingredients on medium heat.
Can leftovers be stored and reheated?
Yes, leftovers should be stored in an airtight container in the refrigerator and can be reheated in the microwave or on the stovetop until warmed through.
Conclusion
This minced beef and butternut squash dish is a deliciously hearty and warming meal, perfect for any occasion. The combination of flavors from the cumin, chilies, and the robust tomato base, alongside the sweet and nutty butternut squash, creates a satisfying experience. The dish is not only easy to prepare but also offers nutritional benefits, making it a great choice for a family dinner or a meal prep option for the week.
More recipes suggestions and combination
Spicy Beef Tacos
Use the seasoned minced beef mixture as a filling for tacos. Add toppings such as fresh avocado, shredded lettuce, and diced tomatoes.
Stuffed Butternut Squash
Scoop out the cooked butternut squash and mix it with the beef and kidney bean filling. Stuff this mixture back into the squash halves and bake until golden.
Beef and Bean Chili
Transform the beef mixture by adding more beans and spices, then let it simmer on the stovetop or in the slow cooker for a rich chili.
Veggie Stir-fry with Beef
Use the cooked beef and veggies and toss them into a hot skillet along with soy sauce, broccoli, bell peppers, and carrots for a quick stir-fry.
Beef and Rice Casserole
Layer the cooked beef mixture and rice in a casserole dish. Top with cheese and bake until bubbly for a comforting casserole.
Butternut Squash Soup
Blend leftover butternut squash with vegetable broth, garlic, and spices to make a creamy soup. Serve with crusty bread for a delightful meal.
