Recipes

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

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

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

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Copper

Manganese

Iodine

Selenium

Vitamin a

Vitamin c

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

Folate

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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