Potatoes do not need to be boring! This is a very economical meal that you can make from your store cupboard and a few potatoes added in. If you want, you could use sweet potatoes, or squash as an alternative, without changing the nutritional value too much, and still be economical.
Serves: 4
Preparation Time: 10 minutes
Cook Time: 35 minutes
Dietary: Vegetarian
Ingredients:
15ml extra virgin olive oil
350g baby potatoes, drained and quartered
240g red kidney beans, drained
100g sweetcorn, drained
400g tinned chopped tomatoes
4 garlic gloves, finely diced
2tsp of tomato puree
1 large red bell pepper, seeded and cut into large chunks
1 white onion, finely chopped
2tsp cayenne pepper
3tbsp of Worcestershire sauce (exclude if you would like to make this dish vegan)
Small pinch of sea salt
Small handful of spinach or finely diced chives, for garnish
Method:
- Heat the olive oil in a large non-stick pan over medium-high heat.
- Add the onion and garlic to the pan and sauté for 3 minutes (or until beginning to soften). Decrease heat to medium.
- Add in the tomato puree and mix around quickly before adding in the rest of the vegetables, cayenne pepper, Worcestershire sauce and sea salt.
- Bring to the boil, cover and then simmer (stirring occasionally) for about 20 minutes until the vegetables are cooked.
- Cover, reduce heat and simmer for a further 10 minutes. Use this time to gauge the seasoning and add in more sauce, salt etc. if needed.
- Serve immediately in a large bowl with a side of sourdough bread (optional) for a hearty meal! Sprinkle over a few spinach leaves or a sprinkling of fresh chopped chives for garnish.
Per serving: 213Kcal, Carbohydrates 41g, Fats 4.8g, Protein 8g, Fibre 6.6g
