Cooking time: 30 minutes| Serves 4 | Calories per serving: 341
Our nutritionist says:
Low in calories, and virtually fat-free, kidney beans are a fantastic source of fibre and protein, providing slow releasing energy. They are also rich in folic acid, iron and magnesium. In this dish try to include as many different veggies as you can! Choose vegetables with different colours to obtain as wide a variety of nutrients as possible.
- 1 courgette (cut into chunks)
- 2 carrots (thinly sliced)
- 1 red pepper (sliced)
- 1 green pepper (sliced)
- 1 bag of spinach (or curly kale)
- 1 red onion (sliced)
- 1 clove of garlic (crushed)
- 1 leek (chopped into 1cm wide chunks)
- 2 handfuls of cherry tomatoes
- 1 or 2 chillies (sliced)
- 1 tin of kidney beans
- 1 tin of flageolet beans or any type of chick pea/beans
- 800g fresh or tinned chopped tomatoes
- A glug of red wine (optional)
- Saute the onion, garlic and chilli in olive oil for a couple of minutes.
- Add the courgette, carrot, red/green peppers and leeks and stir fry for a further 4-5 minutes.
- Chuck in the chopped tomatoes, kidney beans, flageolet beans, a splash of red wine and season with salt and pepper.
- Bring to the boil and simmer gently for approx 15 minutes.
- Wash the spinach and mix it into the chilli a couple of minutes before it has finished cooking.
- Taste and add chilli flakes, salt and pepper to taste.
- Serve with boiled brown rice and salad of lettuce, watercress, cherry tomatoes and spring onions.
- Fat: 3.1g per serving
- Sugar: 12.7g per serving
- Salt: 0.2g per serving
- Fibre: 0.2g per serving