Chili-cumin rice and bean skillet supper

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PREP TIME

15 min

Makes

8 to 10 servings

* PLUS Cooking time: 45 minutes

Ingredients

  • 1 tbsp vegetable oil
  • 1 large onion , peeled and chopped
  • 1 large garlic clove , minced
  • 2 green bell peppers , seeded and chopped
  • 4 tsp chili powder
  • 2 tsp ground cumin
  • 1 1/2 tsp salt
  • 1/4 tsp cayenne pepper
  • 1 1/2 cups uncooked long-grain rice
  • 2 1/2 cups water
  • 2 540-mL cans tomatoes , including juice
  • 540-mL can black or Romano beans , drained and rinsed, or 2 cups cooked beans
  • 2 cups frozen or canned corn kernels

Instructions

  • Heat oil in a large saucepan over medium heat. Add onion, garlic and half of the peppers. Stir occasionally for 5 minutes. Add spices. Stir constantly, for about 1 minute.
  • Add rice, stirring until coated. Stir in water and tomatoes, including juice. Bring to a boil, stirring frequently. Reduce heat to low, cover and barely simmer for 20 minutes. Add drained beans, remaining peppers and corn. Cover and continue cooking until rice is done as you like it, from 15 to 20 minutes.

Nutrition (per serving)

  • Calories
  • 215,
  • Protein
  • 7.4 g,
  • Carbohydrates
  • 43 g,
  • Fat
  • 2.3 g,
  • Fibre
  • 4.7 g,
  • Sodium
  • 536 mg.

This high-fibre, low-fat vegetarian dish will serve a crowd! Pass bowls of chopped fresh coriander and grated cheddar plus a big basket of crisp tortilla chips.

Meat option

Heat oil in saucepan. Crumble in 1/2 pound (250 g) lean ground beef or chicken. Increase heat to medium-heat. Sauté meat, stirring frequently, until it picks up some browning, about 5 minutes. Then add onion, garlic, peppers. Reduce heat to medium and continue with recipe.