Low-Cal Spicy Cajun Beans

Nutrition per serve

Ingredients

• 125g brown rice
• 1clove garlic
• 1bunch coriander
• 380g kidney beans
• 1pcs capsicum
• 50g tomato paste
• 400g diced tomatoes
• 5g Cajun seasoning
• 1pcs avocado
• 15ml olive oil
• 5ml sugar
• 10ml red wine vinegar

Method

1. Step 1 — Prep ingredients
   Check your avocado is ripe before starting this recipe (see Kitchen hack). Fill a medium saucepan three-quarters full with water and bring to the boil. Add the rice and cook for 25-27 mins until tender. Drain. Crush or finely chop the garlic. Pick the coriander leaves and finely chop the stems. Drain and rinse the beans.
2. Step 2 — Grill capsicum
   While the rice is cooking, preheat the grill to high. Line an oven tray with foil. Quarter the capsicum, discarding the seeds. Put on the lined tray, skin-side up. Grill for 10-12 mins until the skin is slightly blackened. Cover and stand for 5 mins to allow the skin to steam and loosen. Remove the skin.
3. Step 3 — Cook Cajun beans
   Meanwhile, heat 1 tsp olive oil in a medium saucepan over medium heat. Cook garlic, stirring, for 30 secs or until fragrant. Stir in half the tomato paste* and cook for 1 min. Stir in the coriander stems, beans, tomatoes, Cajun seasoning and 1 tsp sugar and bring to a simmer. Reduce heat to low and cook, covered, for 8 mins to develop the flavour. Remove from heat.
4. Step 4 — Make salsa
   Cut the avocado and capsicum into 1cm chunks. Combine 2 tsp red wine vinegar and 2 tsp olive oil in a large bowl. Add the avocado, capsicum and coriander leaves to the dressing and toss to combine. Taste, then season with salt and pepper.
5. Step 5 — Serve up
   Taste the beans, then season with salt and pepper. Divide the rice, Cajun beans and salsa among bowls and enjoy!
6. Step 6 — Kitchen hack
   To speed up the ripening process, put the avocado in a paper bag and loosely close, then leave on the kitchen bench for a day or two. Add a banana to the bag to make the avocado ripen faster. ~ Want to take things to the next level of yum? Scatter some grated vegan cheese over the beans.

Allergens

Sulfit