Beef and Kidney Bean Skillet

A quick and satisfying one-pan meal featuring lean ground beef, tender kidney beans, and fresh vegetables simmered in a light tomato sauce, served over fluffy brown rice for a complete, hearty dinner.

• Prep: 10 min
• Cook: 18 min
• Total: 28 min
• Servings: 6
• Cuisine: American
• Difficulty: Easy

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Egg-Free
• Low-Sugar
• High-Protein
• High-Fiber

Tags

• one-pot
• sauté
• quick
• healthy
• comfort food
• savory

Ingredients

• 1.5 pound lean ground beef (93% lean or higher)
• 1 yellow onion (medium, chopped)
• 3 clove garlic (minced)
• 1 green bell pepper (diced)
• 1 zucchini (diced)
• 1 can diced tomatoes (14.5 ounce, undrained)
• 1 can kidney beans (15 ounce, drained and rinsed)
• 0.5 cup beef broth (low-sodium)
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• 0.5 teaspoon dried oregano
• 0.75 teaspoon salt
• 0.5 teaspoon black pepper
• 1.5 cup quick cooking brown rice (uncooked)
• 2 tablespoon fresh parsley (chopped)

Instructions

1. Cook the 1 1/2 cups quick cooking brown rice according to package directions, setting it aside once done.
2. While the rice cooks, finely chop the 1 medium yellow onion, mince the 3 cloves garlic, and dice the 1 green bell pepper and 1 zucchini. Drain and rinse the 1 can kidney beans.
3. Heat the 1 tablespoon olive oil in a large skillet over medium-high heat. Add the 1 1/2 pounds lean ground beef, breaking it up with a spoon. Season with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Cook until the beef is browned, about 5 to 7 minutes. Drain any excess fat.
4. Add the chopped yellow onion, green bell pepper, and zucchini to the skillet with the beef. Cook, stirring occasionally, until the vegetables start to soften, about 5 minutes. Stir in the minced garlic, 1 teaspoon cumin, 1 teaspoon paprika, and 1/2 teaspoon dried oregano. Cook for 1 minute more until fragrant.
5. Stir in the 1 can diced tomatoes (undrained), the drained kidney beans, and 1/2 cup low-sodium beef broth. Bring the mixture to a gentle simmer, then reduce the heat to medium-low, cover the skillet, and cook for 5 to 7 minutes to allow the flavors to meld. Season with the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper.
6. Serve the hot beef and kidney bean mixture over the cooked brown rice. Garnish with chopped fresh parsley, if desired.

Nutrition (per serving)

• Calories: 490
• Protein: 45.5 g
• Carbohydrates: 57 g
• Fat: 7 g
• Fiber: 10.5 g
• Sodium: 550 mg
• Saturated Fat: 2.5 g
• Sugar: 3.5 g
• Cholesterol: 100 mg