One Pot Spanish Rice and Bean Soup

One Pot Spanish Rice and Bean Soup

Variety of beans and pulses

Variety of beans and pulses

Quick info

  • Recipe difficulty - easy
  • Preparation time - 5 minutes
  • Cooking time - 30 minutes
  • Serves - 4
  • Dietary - Vegetarian Vegan
  • Allergens -

Enjoy

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

  • 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

Method

Step 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

Step 2

Turn the heat down to medium and add the chopped tomatoes and haricot or baked beans

Step 3

Once the beans are heated through, make up the vegetable stock with 300ml of boiled water and add to the soup

Step 4

Tip the soup into a blender or blitz in the pan with a stick blender until its roughly smooth

Step 5

Tip the soup back into the pan and bring to the boil before reducing the heat to a simmer

Step 6

Add the rice, kidney beans, lemon juice, paprika and pepper

Step 7

Stir well and simmer for 20 minutes, stirring now and then to make sure the rice doesn't stick to the pan

Step 8

Cook until the rice is swollen and soft before serving straight away

Step 9

If using next day or freezing. Portion into 4 and leave to cool before placing in the fridge or freezer.

Step 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 2071kj 495kcal 24.75%

Fat 3.65g 5%

Saturates 0.5g 3%

Sugars 0.1g 0%

Salt 0.87g 15%

Food Value

Vitamins

Good Fats & Fatty Acids

Fibre

Protein

Minerals

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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