Beans and rice

Photographer: Carolyn Robertson

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

1-2 tablespoons olive oil

1 clove garlic, crushed

½ teaspoons ground cumin

1 ½ cups uncooked rice

400g can diced tomatoes

400g can kidney beans, drained, rinsed

1 heaped teaspoon salt-reduced stock powder, dissolved in 1 cup water

extra water

4 tablespoons freshly grated reduced-fat cheese

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Instructions

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1 Heat oil in a large saucepan and gently cook garlic and cumin for a couple of minutes. Add rice to pan, mixing to coat well with garlic and cook for a further minute.

2 Stir in tomatoes, kidney beans and stock. Cover and cook on a low heat until rice is cooked and a little creamy. Check the pan regularly during this time and stir in half a cup of water each time – this keeps the rice from drying out and sticking to the pan (you may need to do this 4 or 5 times).

3 Once rice is cooked through, serve with a light sprinkling of grated cheese. Enjoy with salad or vegetables.

Variations

Make it gluten free: Use gluten-free stock powder.

Nutrition Info (per serve)

Calories 473 cal

Kilojoules 1980 kJ

Protein 16 g

Total fat 13 g

Saturated fat 4 g

Carbohydrates 75 g

Sugar 5 g

Dietary fibre 7 g

Sodium 470 mg

Calcium 170 mg

Iron 2.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.