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Rice and beans traybake
This traybake makes for a healthy family meal that not only tastes incredible but also contains 4 of your 5-plus-a-day.
Serves: 4
Time to make: 1 hr 5 mins
Hands-on time: 10 mins
Ingredients
- oil spray
- 1 red onion, finely chopped
- 2 cloves garlic, crushed
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 red capsicum, chopped
- 1 large courgette, chopped
- 1 cup basmati rice
- 400g can chopped tomatoes
- 326g can no-added salt sweetcorn, drained
- 400g can kidney beans in water, rinsed and drained
- 2/3 cup reduced-fat mature cheese, grated
- 1 small avocado, diced, and 4 tablespoons chopped fresh coriander, to serve
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Instructions
1 Heat the oven to 180ºC/fan 160°C/gas 4. Spray a large saucepan with oil and set over a medium heat, then fry the onion for 5 min or until softened. Add the garlic, cumin, paprika, pepper and courgette. Cook, stirring, for 3 min. Add the rice, tomatoes, corn, beans and 1 3/4 cups water, then bring the mixture to the boil.
2 Transfer the rice mixture to a 1.5–2 litre baking tray or ovenproof dish. Cover with foil, then bake for 40 min or until the liquid has been absorbed and the rice is just tender. Remove the foil, then sprinkle with the grated cheese. Return to the oven for 5 min or until the cheese has melted.
Serving suggestion
Serve scattered with the avocado and coriander.
Nutrition Info (per serve)
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Calories 460cal
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Kilojoules 1925kJ
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Protein 18.4g
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Total fat 10.6g
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–Saturated fat 3.5g
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Carbohydrates 66.6g
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–Sugars 14.2g
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Dietary fibre 11.8g
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Sodium 118mg
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Calcium 194mg
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Iron 4.8mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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Great recipe we all loved it have used adding some mince and use what ever veges we have on hand. Added seeds and Panko crumbs to the top of the cheese also have used Italian herbs.