Kidney beans and black beans simmered with tomato, onion and pepper into a chilli, over brown rice. Vegan, twenty-five minutes.
Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in25 minutes
- Prep6 min
- Cook19 min
- Serves1
Ingredients
- 150 g kidney beans, canned
- 100 g black beans (cooked, or canned and drained)
- 250 g tomatoes, chopped or crushed (canned)
- 60 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 both tins of beans. Chop the tomatoes.
- Heat the olive oil in a pan over medium heat and cook the onion and pepper for five minutes.
- Add a tablespoon of cumin, a teaspoon of smoked paprika and a pinch of chilli, then the tomatoes and beans. Simmer for 12 minutes until thick.
- Season and serve over the rice.
What this plate gives you
Twenty-five grams of fibre is nearly the whole 28 g the Dietary Guidelines set for a 2,000-calorie day, from two kinds of beans and brown rice together; the beans carry most of the 26 g of protein. At 616 calories it is 30 percent of that day, with 10 g of fat. Two beans are used because they cook differently: kidney beans stay whole and black beans break down a little and thicken the sauce.
Swaps
- Half the rice: 90 calories fewer.
- Tofu or turkey mince added: about 30 g more protein.
- Cumin, smoked paprika, cocoa and lime: no change worth counting.
Keeping it
Chilli keeps four days in the fridge and is better on the second day. It freezes for three months; thaw in the fridge overnight.
