One Pot Spanish Rice and Bean Soup

Variety of beans and pulses
Recipe by Joe Jones
  • Recipe difficulty - easy
  • Preparation time - 5 minutes
  • Cooking time - 30 minutes
  • Serves - 4
  • Dietary - Vegetarian Vegan
  • Allergens -

This is a filling and full of flavour one pot recipe, that easily feeds 4 people straight away or portioned, cooled and frozen to be used at a later date.

Made using almost all store cupboard ingredients with an addition of fresh or frozen onion and a lemon, keeping costs and kitchen equipment use to a minimum.

Ingredients

SERVINGS 4

Ingredients

  • 100g fresh or frozen red pepper, diced
  • 100g Basmati rice
  • 400g tin chopped tomatoes
  • 400g tin harricot or baked beans, drained and rinsed
  • 400g tin kidney beans, drained and rinsed
  • 1 teaspoon vegetable (rapeseed) oil
  • 1 vegetable stock cube
  • 1 teaspoon ground paprika
  • 1/4 teaspoon ground black pepper
  • Juice of half a small lemon

Utensils

  • Blender/Food processor
  • Chopping board
  • Knife
  • Large saucepan
  • Measuring jug
  • Medium bowl
  • Sieve
  • Small bowl
  • Wooden spoon

Instructions

Method

  1. Heat the oil in a saucepan on high heat, add the peppers and fry for about 5 minutes until a little browned and just soft
  2. Turn the heat down to medium and add the chopped tomatoes and haricot or baked beans
  3. Once the beans are heated through, make up the vegetable stock with 300ml of boiled water and add to the soup
  4. Tip the soup into a blender or blitz in the pan with a stick blender until its roughly smooth
  5. Tip the soup back into the pan and bring to the boil before reducing the heat to a simmer
  6. Add the rice, kidney beans, lemon juice, paprika and pepper
  7. Stir well and simmer for 20 minutes, stirring now and then to make sure the rice doesn't stick to the pan
  8. Cook until the rice is swollen and soft before serving straight away
  9. If using next day or freezing. Portion into 4 and leave to cool before placing in the fridge or freezer.
  10. *When using from frozen, defrost in the fridge overnight before heating in a saucepan until thoroughly heated through

Nutrition per serving portion (serves 4)

Each portion provides on average

  • Energy

    1033kj 247kcal 12.35%

  • Fat

    2.6g 4%

  • Saturates

    0.32g 2%

  • Carbohydrates

    44.45g 44%

  • Sugars

    6.37g 7%

  • Salt

    0.8g 13%

  • Protein

    15.8g Med

  • Fibre

    9.97g High

Fibre and Protein

Beans and pulses are high in fibre and a great source of plant based protein, which help to keep us feeling fuller for longer. Fibre also helps keep our digestive systems working well and feeds our benefitial gut bacteria.

5 a Day

Fruit and vegetables that have been tinned or frozen are a cost effective and accessible way of getting you're 5 a day. Not only are they often cheaper than fresh, the freezing and canning process, often retains more of the many important nutrients.

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