Chakalaka, bean and brown rice bowl

Ingredients

For 4 portions. Tick items as you go — nothing is changed for anyone else.

• 300 g brown rice
• 2 tbsp sunflower oil
• 1 onion, finely chopped
• 2 carrots, coarsely grated
• 1 green pepper, diced
• 2 cloves garlic, crushed
• 2 tsp mild curry powder
• 400 g chopped tinned tomatoes
• 800 g tinned sugar beans in brine, drained and rinsed
• 100 ml water
• black pepper, to taste

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

1. 1Step 1. Rinse the rice and cook it in plenty of boiling water until tender, about 25–30 minutes, then drain.
2. 2Step 2. While the rice cooks, heat the oil in a large pan and soften the onion for 5 minutes.
3. 3Step 3. Add the carrot, green pepper and garlic and cook for another 5 minutes, stirring often.
4. 4Step 4. Stir in the curry powder and cook for a minute, then add the tomatoes and water.
5. 5Step 5. Add the drained beans, bring to a simmer and cook uncovered for 10–15 minutes until thick.
6. 6Step 6. Season with black pepper and serve over the rice.

Allergens for your selection

No declarable allergens in the ingredients as currently selected.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.