Recipes

Ingredients

• 400g tin chopped tomatoes
• 2 x 400g tins kidney beans, drained and rinsed
• 1 medium red onion, finely chopped
• 2 garlic cloves, finely chopped or crushed
• 1 tablespoon vegetable (rapeseed) oil
• 1 teaspoon sweet smoked paprika
• 1 teaspoon ground cumin
• 1 tablespoon tomato puree

Utensils

• Chopping board
• Garlic crusher
• Knife
• Medium saucepan
• Wooden spoon

Step 1

Over a medium heat, heat the oil in a medium sized saucepan

Step 2

Add the onion and fry for 2 minutes while stirring, add the garlic and fry for a further minute

Step 3

Stir in the spices, then add the chopped tomatoes and kidney beans

Step 4

Turn the heat down a little and allow to simmer for around 15 minutes until the liquid has reduced with a thicker consistency

Each portion provides on average

Energy 736kj 176kcal 8.8%

Fat 5.1g 7%

Saturates 0.42g 2%

Carbohydrates 45.0g 45%

Sugars 0.07g 0%

Salt 0.02g 0%

Protein 10.07g Med

Fibre 10.7g High

Food Value

Calcium

Phosphorus

Potassium

Magnesium

Vitamin a

Vitamin c

Folate

Plant Based Protein

The kidney beans in the recipe are a good source of protein and dietary fibre which help to keep us feeling fuller for longer.

Beneficial Pytonutrients

Cooked tomatoes are a rich source of the phytonutrient lycopene, which is known to have positive effects on some cardiovacular disease risk factors.

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