This is a quick, healthy and cheap meal from taste.com.au. It feeds four, takes 10 minutes to prepare and 25 minutes to cook. It only contains 0.5gms of fat. They recommend adding chopped bacon with the onion, celery and carrot if meat is required, but you could also add any type of chopped cooked sausage ( I like chilli chicken ones) near the end or thinly sliced pieces of chicken, beef or lamb suitable for stirfry-type dishes.
Photography by Mark O’Meara
- Olive oil spray
- 1 brown onion, finely chopped
- 2 celery sticks, trimmed, finely chopped
- 1 large carrot, peeled, finely chopped
- 2 garlic cloves, crushed
- 1 long fresh red chilli, finely chopped
- 1 tsp ground cumin
- 1 tsp paprika
- 1 x 400g can no-added-salt diced tomatoes
- 1 x 400g can four bean mix, rinsed, drained
- 185ml (3/4 cup) water
- 1 red capsicum, halved, deseeded, finely chopped
- 2 tbs chopped fresh coriander
- Pinch of sugar
- Steamed rice, to serve
- 80ml (1/3 cup) low-fat natural yoghurt
- Chopped fresh coriander, extra, to serve
- Heat a large non-stick frying pan over medium-low heat. Spray with olive oil spray. Add the onion, celery and carrot. Cook, stirring occasionally, for 6-7 minutes.
- Add the garlic, chilli, cumin and paprika. Cook, stirring, for 1-2 minutes.
- Stir in the tomato, beans and water. Increase heat to high. Bring to the boil. Reduce heat to low. Simmer, stirring often, for 10 minutes. Add capsicum and cook for 5 minutes or until the mixture thickens.
- Stir in coriander and sugar. Divide rice and bean mixture among serving bowls. Top with yoghurt and extra coriander to serve.
- Australian Good Taste – June 2009, Page 44
Recipe by Chrissy Freer