Sweet and Tangy Beef and Bean Spaghetti
By Joe
Source: America's Test Kitchen.
A hearty one-pot spaghetti with beef mince, kidney and black beans and a sweet-tangy tomato sauce, finished with melting Cheddar.
Always check the labels of the products you use.
Method
- 1
Cook the pasta. Boil the broken spaghetti in 2 litres salted water, stirring often, until al dente. Drain, rinse under cold water and drain well so it does not stick while you make the sauce.
- 2
Soften the onion. Heat the oil in the casserole over medium heat and cook most of the onion for 4-5 min until soft but not brown, then add the garlic for 30 s.
- 3
Brown the beef. Add the mince with the pepper and break it into small pieces with the spoon. Cook about 5 min until no pink remains and the meat reaches 71 °C.
- 4
Simmer. Stir in the tomatoes, both beans, ketchup, chilli powder and vinegar. The ketchup gives the sweet base and the vinegar the tang. Add the spaghetti and heat through for about 5 min.
- 5
Finish. Off the heat, stir in the Cheddar until melted. Serve with extra cheese and the reserved raw onion.
Storage
Cool and refrigerate within 2 hours for up to 3 days, or freeze for up to 2 months. Reheat until piping hot (74 °C).
Why this label?
47.8 g protein for 871 kcal = 5.5 g per 100 kcal, so protein gives about 22% of the energy. High protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Low sugars: 4 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 1.7 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 447 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
8 g per serving
16 % of the 50 g daily maximum · 32 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- large flameproof casserole or deep pan
- wooden spoon
- large pot (at least 5 litres)
- colander or tongs
- heatproof mug for pasta water
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 871 kcal |
| Protein | 47.8 g |
| Carbohydrate | 110.3 g |
| of which sugars | 17.8 g |
| of which free sugars | 8 g |
| Fat | 26.9 g |
| of which saturates | 10.2 g |
| Fibre | 14.7 g |
| Salt | 1.67 g |
Protein per 100 kcal
5.5 g meets High protein (≥ 5 g per 100 kcal = 20% of energy, and ≥ 10 g per serving)
Calculated from USDA FoodData Central ingredient values
