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One Pot Beans and Rice

This nutritious and flavoursome rice dish uses pantry staples and canned items. At only $0.75 per serve it’s budget-friendly and can be enjoyed with a side salad or as a filling for burritos or burrito bowls.

Did you know … canned foods are cheap, delicious pantry staples that can help you meet your daily nutrition goals and veggie intake? In fact, our expert dietitians say that canned foods can be just as good for you – and in some cases even better for you – than their fresh counterparts.

Ingredients

  • 2 tablespoons olive oil
  • 1 brown onion, diced
  • 2 garlic cloves, crushed
  • 1 tablespoon smoked paprika
  • 1 cup brown rice
  • 10g salt reduced vegetable stock cube, crushed
  • 2 cups water
  • 420g can 3 bean mix, rinsed and drained
  • 400g can diced tomatoes

Method

  1. Heat oil in a heavy-based saucepan. Add onion and sauté until soft and translucent.
  2. Add garlic and paprika and sauté a further 1 minute.
  3. Add rice and cook for 2 minutes, stirring frequently until well coated.
  4. Add stock cube, 2 cups of water, beans and tomatoes. Bring to a boil, reduce heat and simmer, covered, for 40 minutes or until liquid has absorbed and rice is tender, stirring occasionally.
  5. Remove from heat and serve.

Tips

  • Use a 4 bean mix if a 3 bean mix is not available. Alternately use canned black or red kidney beans.
  • Serving suggestions: Serve with a salad or use as a filling for burritos, burrito bowls or enchiladas.

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