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Tomato, capsicum and kidney bean braise
This one pot meal is super tasty and freezes well, so make an extra batch to keep on hand for those busy mid-week meals!
Serves: 6 (makes 6 cups)
Time to make: 25 mins
Ingredients
- 1 teaspoon olive oil
- 1 onion, finely diced
- 4 cloves garlic, sliced
- 2 medium-sized red capsicums, diced
- 1 long red chilli, finely sliced (optional)
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 2 teaspoons paprika
- 2 x 400g cans chopped tomatoes
- 400g can kidney beans, drained, rinsed
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Instructions
1 Heat oil in a large heavy-based frying pan over a medium-high heat. Add onion and cook, stirring, for 3-5 minutes or until browned. Add garlic, capsicums, chilli (if using) and spices. Cook, stirring, for 2 minutes. Add tomatoes and cook for 15 minutes.
2 Add kidney beans, stir to combine and remove from heat.
Variations
Make it gluten free: Check spices are gluten free.
Recipe ideas
Use this base recipe to make these delicious meals!
HFG tip
This braise freezes well and can be refrigerated for up to 6 days.
Nutrition Info (per serve)
-
Calories 103cal
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Kilojoules 430kJ
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Protein 6g
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Total fat 2g
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–Saturated fat 1g
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Carbohydrates 15g
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–Sugars 8g
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Dietary fibre 5g
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Sodium 80mg
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Calcium 40mg
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Iron 3mg
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.
