Ingredients

150g Sweetcorn

Handful Chopped Coriander

150g Rice (Brown) Only half cup

Chipolata paste

4 Spring onion

400g Kidney beans

Roasted Peppers

1 Lime

1 Avocado

4 Portobello mushrooms

Veg or chicken Stock cube

240g Tomatoes plum

 

Instruction:

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• Boil 400 ml water and dissolve stock cube in water then add the rice and cook for 20min or till brown rice is fully cooked.

• Chop the coriander and spring onions. Peal and destone avocado and roughly chop. Dice the tomatoes and roasted peppers. Drain and rinse the beans I often leave them in water overnight.

• Heat a frying pan and add 2 tsp of oil and cook the spring onions for 1 min

• Add the pepper, tomatoes and beans and 2 tsp of water and cook for 10min or more if beans need to soften (add water is needed)

• Set the beans aside once cooked and in the same pan add 1 tsp of oil and cook the mushrooms for 5 min turning occasionally

• Drain the rice once cooked, add the chipolata , bean mix, sweetcorn, avocado, lime juice, coriander.

• Serve the rice topped with mushroom and garnish with more spring onions.

 

 

 

Nutrition

Calories: 595

Protein: 19g

Carbs: 78g

Fat: 22g

 

 

Benefits of Beans

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Beans cover a range of nutritional benefits whether it be also legumes (lentils, chickpeas, and dry beans and peas such as black, lima, fava, pinto, kidney, and navy beans) and oilseeds (soybeans and — surprise — peanuts). Not only are beans a great source of fibre and protein they have no cholesterol and fat.

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The health benefits for beans include reduce risk of prostate cancer, pancreatic cancer and almost certain to help weight loss therefore also reducing CVD risk. In fact by adding beans to your weekly diet will help maintain healthy weight by adding 5 cups of beans to your diet a week will in fact reduce calories and help with weight loss without any changes to your normal diet.

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Although people worry about gas related to bean consumption if you introduce them gradually to your diet and drink liquids your body becomes accustomed to them. The important factor is beans contain soluble and insoluble fibre so they help keep your digestive system working and prevent constipation.