Beef Bean Chili Basmati Rice
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A hearty, high-protein beef and kidney bean chili served over fluffy basmati rice, loaded with fiber for clean muscle gain.
Chili that does the heavy lifting for clean gains. Beef and kidney beans simmer into a hearty, high-protein pot that's loaded with fiber, poured over fluffy basmati rice — the kind of meal that fills the tank without emptying the wallet.
🥄 Ingredients
- 🫗 1 tablespoon (15ml) olive oil
- 🫗 1 lb (450g) lean ground beef (85%)
- 🫗 1 medium onion, diced
- 🫗 2 garlic cloves, minced
- 🫗 1 can (400g) red kidney beans, drained and rinsed
- 🫗 1 can (400g) crushed tomatoes
- 🫗 2 tablespoons chili powder
- 🫗 1 teaspoon ground cumin
- 🫗 1 teaspoon smoked paprika
- 🫗 1/2 teaspoon salt, plus black pepper
- 🫗 1 cup (185g) uncooked basmati rice
- 🫗 1/2 cup (60g) shredded cheddar cheese
- 🫗 2 tablespoons plain Greek yogurt
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Rinse the basmati rice, add it to a small pot with 1 3/4 cups (440ml) water and a pinch of salt. Bring to a boil, cover, and simmer on low for 12 minutes. Remove from heat and let it steam, covered, for 5 minutes.
Meanwhile, heat the olive oil in a large pot over medium-high heat. Add the ground beef and cook until browned, breaking it up, about 6-8 minutes.
Add the onion and garlic and cook until softened, about 3 minutes.
Stir in the chili powder, cumin and smoked paprika, then cook for 1 minute until fragrant.
Add the crushed tomatoes and kidney beans. Bring to a simmer, then cook uncovered for 15-20 minutes until thickened. Season with salt and pepper.
Fluff the rice and divide between two bowls. Top with the chili, shredded cheese and a dollop of Greek yogurt.
⚠️ Common Mistakes
- ✕
Boiling the chili hard, which splatters and waters down the sauce instead of thickening it.
- ✕
Forgetting to rinse the kidney beans, which adds excess sodium and canned liquid flavor.
- ✕
Lifting the rice lid while it simmers, which lets steam escape and makes the rice sticky.
🔄 Variations
Swap ground beef for ground turkey or bison for a leaner version.
Add a diced red bell pepper and a can of corn for extra vegetables and sweetness.
Make it spicier with a minced jalapeno and a splash of hot sauce.
🧊 Storage
- 📦
Store the chili and rice separately in sealed containers in the fridge for up to 4 days.
- 📦
Freeze the chili alone for up to 3 months; thaw overnight and reheat with a splash of water.
💡 Chef Tips
Tip 1: Let the chili simmer long enough to reduce, which concentrates the flavor into a thick, clinging sauce.
Tip 2: Cook the rice first and let it steam off the heat; this gives light, separate grains that soak up the chili.
Tip 3: Toast the spices in the hot fat for 30 seconds before adding liquid to unlock their full aroma.
Tip 4: Double the batch and portion it into meal-prep containers with rice for the week.
❓ FAQ
Is this chili good for meal prep? Yes, it holds well and actually tastes better the next day once the spices meld together.
Can I skip the beans? You can, but you will lose about 8g of fiber per serving; add extra beef to keep the protein high.
How many calories per serving? Around 740 calories with 46g of protein, ideal for a bulking dinner.
What can I serve with it? Basmati rice, baked sweet potato, cornbread or a simple green salad all work great.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →