Kidney beans simmered with tomato, onion and pepper into a quick chilli, over brown rice. Vegan, fifteen minutes.
Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in15 minutes
- Prep5 min
- Cook10 min
- Serves1
Ingredients
- 200 g kidney beans, canned
- 200 g tomatoes, chopped or crushed (canned)
- 50 g onions
- 80 g peppers (bell)
- 150 g brown rice (cooked weight)
- 6 g olive oil
Method
- Dice the onion and pepper. Drain and rinse the beans. Chop the tomatoes.
- Heat the olive oil in a pan over medium heat and cook the onion and pepper for four minutes.
- Add the tomatoes, the beans, a teaspoon of ground cumin and a pinch of chilli, and simmer for six minutes until thick.
- Season and serve over the rice.
What this plate gives you
Two hundred grams of kidney beans gives about 17 g of protein and 13 g of fibre, which with the rice and vegetables takes the bowl to 17 g of fibre, more than half a 2,000-calorie day’s 28 g. At 504 calories it is a quarter of that day, with 9 g of fat. It is a fifteen-minute chilli because the beans are canned and the rice is cooked; the only thing that needs time is the onion, which wants four minutes before the tomatoes go in.
Swaps
- A second kind of bean: the same numbers, more texture.
- Turkey mince browned first: about 30 g more protein.
- Cumin, smoked paprika and a square of dark chocolate: no change worth counting.
Keeping it
Chilli keeps four days in the fridge and freezes for three months. It is better on the second day.
