An ideal midweek supper using store cupboard ingredients to make a spicy sensation. Filling and fast!
1 tablespoon oil
1 medium onion, thinly sliced
1 garlic clove, crushed
1 small red pepper, seeds removed and sliced
400g can red kidney beans, drained and rinsed
200g sweetcorn, drained
200g can chopped tomatoes
100ml vegetable stock
1 teaspoon sweet chilli sauce, or to taste
1 tablespoon tomato purée
1 teaspoon sugar
2 tablespoons sour cream, to serve
Red chilli, thinly sliced, to serve (optional)
½ medium avocado, peeled and diced
100g (dried weight) rice
For men, add 2 scoops of vanilla ice-cream (200 kcal) for dessert
Heat the oil in a non-stick saucepan and when hot, tip in the onion, garlic and pepper. Cover and cook over medium heat for about 5 minutes, stirring occasionally, until softened and just beginning to turn golden brown.
Stir in the beans, sweetcorn (no need to drain it), tomatoes, stock, chilli sauce, tomato purée and sugar.
Bring just to the boil, cover and simmer gently for about 5 minutes, stirring occasionally.
Top with the avocado, a spoonful of sour cream and red chilli, if using. Serve with rice cooked following packet instructions.
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