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
Total cost: $12.00 / $2.00 per serve
(at time of publication)
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
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)
Kilojoules 430kJ
Calories 103cal
Protein 6g
Total fat 2g
–Saturated fat 1g
Carbohydrates 15g
–Sugars 8g
Dietary fibre 5g
Sodium 80mg
Calcium 40mg
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.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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