Beans and rice

Serves: 4
Time to make: 30 mins

Total cost: $ 4.60 / $ 1.15 per serve

(at time of publication)

Ingredients
Nutrition Info.(per serve)

1-2 tablespoons olive oil
1 clove garlic, crushed
1/2 teaspoons ground cumin
1 1/2 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

Nutrition Info

Kilojoules 1980kJ
Calories 473cal
Protein 16g
Total fat 13g
Saturated fat 4g
Carbohydrates 75g
Sugars 5g
Dietary fibre 7g
Sodium 470mg
Calcium 170mg
Iron 2.5mg

Instructions

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.

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