Cajun beef & veg rice

A bowl of cajun beef with veggies and rice


Beef is a powerful protein source essential for muscle building and maintenance.

Beef is a complete protein containing all nine essential amino acids the body needs to build and repair muscle tissue.

In addition to its protein content, beef is a rich source of other important nutrients, including iron, zinc, and vitamin B12, which are essential for overall health and well-being.

Here are five advantages of eating more beef when you meal prep:

High in protein

Beef is a high-quality protein source that can help to support muscle growth and maintenance. Protein is also essential for other bodily functions, including hormone production and immune system function.

Rich in iron

Beef is one of the best sources of iron, which is important for producing red blood cells and oxygen transport throughout the body.

High in zinc

Beef is also a good source of zinc, which is essential for immune system function, wound healing, and protein synthesis.


Beef is a versatile ingredient that can be prepared in various ways, including grilling, roasting, and slow cooking. It can also be used in various dishes, from stir-fries to stews to salads.

Satisfying and delicious

Beef is a satisfying and delicious ingredient that can help keep you full and satisfied after meals. It is also a flavorful ingredient that can add depth and richness to various dishes.

A bowl of cajun beef with veggies and rice

Cajun beef & veg rice

It's winter here in Sydney - and even though the sun's shining, having a beautiful warm meal brings comfort to your soul.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Dinner, Meal prep option
Servings 3
Calories 503 kcal



  • 1 tbsp coconut oil
  • 3 large carrots, sliced
  • 2 peppers, sliced
  • 4 spring onions, sliced
  • 500 g 5% fat beef mince
  • 2 tsp Cajun seasoning
  • 1 tbsp tomato purée
  • 500 g cooked rice


  • Heat the oil in a large pan over medium heat.
    A bowl of cajun beef with veggies and rice
  • Add the carrots, peppers and white parts of the spring onions. Sauté for 10 minutes until the vegetables start to soften.
  • Add in the minced beef, season with salt and pepper and cook for 10 minutes, until the meat is browned.
  • Add the Cajun seasoning and tomato purée, then stir well. Add in the cooked rice along with 4 tbsp of water.
  • Stir well to combine all of the ingredients and heat for about 3-4 minutes. Sprinkle with the green parts of the spring onion and serve.


Key features
  • Gluten-free
  • Dairy-free
  • Meal prep friendly

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