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.
- 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
- Blender/Food processor
- Chopping board
- Large saucepan
- Measuring jug
- Medium bowl
- Small bowl
- Wooden spoon
- 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
- Turn the heat down to medium and add the chopped tomatoes and haricot or baked beans
- Once the beans are heated through, make up the vegetable stock with 300ml of boiled water and add to the soup
- Tip the soup into a blender or blitz in the pan with a stick blender until its roughly smooth
- Tip the soup back into the pan and bring to the boil before reducing the heat to a simmer
- Add the rice, kidney beans, lemon juice, paprika and pepper
- Stir well and simmer for 20 minutes, stirring now and then to make sure the rice doesn't stick to the pan
- Cook until the rice is swollen and soft before serving straight away
- If using next day or freezing. Portion into 4 and leave to cool before placing in the fridge or freezer.
- *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
Energy1033kj 247kcal 12.35%
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.