Courgette & Corn Chilli
(Approx 600 kcal per serving)
80g wholegrain rice
1 red onion
2 garlic cloves
1 mild red chilli
1 tablespoon rapeseed oil
200g frozen sweetcorn
1 teaspoon dried chilli flakes
2 teaspoons ground cumin
1 tablespoon tomato puree
400g tin chopped tomatoes
250ml reduced sodium vegetable stock (made from ½ a cube)
400g tin black beans, drained and rinsed
1 teaspoon honey
small handful fresh coriander leaves
salt (optional) and freshly ground black pepper
Rinse the rice well in a sieve and then add to a saucepan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions).
Meanwhile, peel the red onion and cut in half, then finely chop. Trim the courgettes and cut into dice. Cut the chilli in half, then remove the seeds with a teaspoon and finely chop the flesh. Peel the garlic and using a garlic crusher crush the flesh.
Heat a frying pan with a lid over a medium to high heat. Add the oil and then tip in the onion and courgettes. Sauté for about 2-3 minutes until lightly coloured.
Stir in the chilli, garlic and sweetcorn with the spices and continue to cook for 2-3 minutes until the sweetcorn is tender and piping hot. Stir in the tomato puree and cook for another minute.
Stir in the tomatoes, stock and black beans and season lightly with salt (optional) and pepper to taste, then simmer for about 5 minutes until slightly reduced and thickened. Add the honey and squeeze in the lime juice, stirring to combine. Divide the rice between bowls and then ladle over the courgette and corn chilli. Roughly chop the coriander and scatter on top to serve.