(per serving – 1/4 recipe)
1674kJ / 400kcal
70g carbohydrate, of which 16.5g sugars
5g fat, of which 1g saturates
386mg sodium, equivalent to 0.9g salt
- 2 tsp vegetable oil
- 1 medium onion, chopped
- 1 carrot, finely chopped
- 2 garlic cloves, crushed
- 1 red chilli, deseeded and finely chopped
- 2 peppers, any colour, deseeded and chopped
- 300g vegetarian mince
- 420g red kidney beans, in water
- 400g chopped tomatoes
- 2 tsp tomato puree
- 100ml reduced-salt vegetable or chicken stock
- 200g easy-cook long grain brown rice
- 1 pinch ground black pepper
1 Heat the vegetable oil in a large saucepan and add the onion. Fry gently for 2-3 minutes, then add the carrot, garlic, red chilli and peppers and fry for 2-3 more minutes, stirring often.
2 Add the frozen mince, beans, tomatoes, tomato puree and stock. Bring to the boil, then reduce the heat and simmer, partially covered, for 25-30 minutes. At the same time, put the rice on to cook in plenty of gently boiling water – it will take 25-30 minutes.
3 Season the chilli with pepper, then serve in warm bowls with the cooked, drained rice.
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