Dinner: Caribbean Beef Meatball & Black Bean Chilli with Rice

While the rice is cooking, in a large bowl, combine the beef mince, egg, fine breadcrumbs, a generous pinch of salt, 1/2 the mild Caribbean jerk seasoning and a pinch of pepper. Using damp hands, take a heaped tbs of mixture and shape into a small meatball. Transfer to a plate and repeat with remaining mixture. In a large frying pan, heat a drizzle of olive oil over a medium-high heat. Add the meatballs and cook until browned and cooked through, 8-10 minutes. Set aside, covered to keep warm.

While the meatballs are cooking, pick the mint and roughly chop the mint and coriander. Thinly slice the long red chilli (if using). Grate the carrot (unpeeled). Finely chop the garlic (or use a garlic press). Drain and rinse the black beans.

Return the frying pan to medium-high heat with a drizzle of olive oil. Add the grated carrot and cook until softened, 4-5 minutes. Add the butter, garlic, tomato paste and the remaining mild Caribbean jerk seasoning and cook until fragrant, 2 minutes. Add the water (for the sauce), mango chutney and black beans. Simmer until thickened, 3-4 minutes. Remove from the heat, add the spinach and stir until wilted. Reserve 2 portions of meatballs for your lunch, then add the remaining meatballs to the sauce to heat through.

Divide the rice between bowls and top with the meatball, red chilli and half the coriander and mint.