Healthy baked oats
Enjoy these healthy mini oat pots with a topping of yogurt and your favourite berries. Although usually served for breakfast, they make a great little snack
Spicy rice with beans
- Preparation and cooking time
- Prep:
- Cook:
- plus resting
- Easy
- Serves 2
Skip to ingredients
- 150g wholemeal basmatirinsed
- 2 tbsp rapeseed oil
- 1 onionchopped (about 175g)
- 1 red pepperdeseeded and cut into large chunks
- 1⁄2-1 scotch bonnet pepperdeseeded
- 2 large garlic cloves
- 10g ginger(peeled weight), chopped
- 400g can chopped tomatoes
- 2 tsp curry powder
- 1 tsp vegetable bouillon(check it’s vegan, if needed)
- ½ tsp ground white pepper
- 2 tsp thyme leaves
- 2 bay leaves
- 400g can red kidney beansdrained and rinsed
- 1 avocadopeeled, stoned, halved and sliced
Nutrition: Per serving
- kcal709
- fat24g
- saturates3g
- carbs91g
- sugars17g
- fibre22ghigh
- protein21g
- salt1.1g
Method
step 1
Tip the rice into a bowl, cover with water and set aside. Heat the oil in a large non-stick pan over a medium heat and fry the onions for 8-10 mins until soft and golden, stirring occasionally to stop them catching.
step 2
Meanwhile, put the red pepper, scotch bonnet, garlic, ginger and tomatoes in a bowl, and blitz using a hand blender until completely smooth. Alternatively, use a food processor or blender.
step 3
Stir the curry powder into the onions, then add the pepper mixture, bouillon, white pepper, thyme and bay. Cover and simmer for 15 mins over a low heat.
step 4
Stir in 150ml water. Drain the rice, then mix it in as well. Cover the top of the pan with foil, followed by the lid, then cook over a low heat for 45 mins until almost tender. Add the beans and a few tablespoons of water if it’s looking a little dry, then continue to cook over a low heat, covered with the foil and lid again, for 15 mins more until the rice is tender. Turn off the heat and leave to rest for 10 mins before scooping out the bay leaves and serving. Top with avocado, or serve on the side.
