Lower-GI chilli con carne

Step 1

Heat oil in a large deep frying pan over medium-high heat. Cook onion, stirring, for 5 minutes or until softened. Add garlic. Cook, stirring, for 1 minute or until fragrant.

Step 2

Add mince. Cook, stirring with a wooden spoon to break up mince, for 5 minutes or until browned. Add cumin, coriander and cayenne pepper. Cook for 30 seconds or until fragrant. Add tomato paste. Cook, stirring, for 30 seconds. Add carrot and zucchini. Stir until coated. Add tomatoes and beans. Cover. Reduce heat to low. Simmer, stirring occasionally, for 30 minutes or until thickened.

Step 3

Serve with yoghurt and rice.