Published Jan 8, 2021
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
Written by Bev Walton
Food Writer and Nutritionist, dietician
A chef of over 35 years with experience in all types of cuisine, dietary plans, recipe development, health and nutrition. I have been writing for over 10 years for both magazines, websites and ghostwriting for ebooks, Kindle and fully published books. I have a degree in nutrition and dietetics and work with restaurants and organisations within the healthcare profession. I am also able to take high quality photographs of recipes created. No writing task is too great, and whilst I specialise in the above, I am able to write about any topic you throw at me. Member of the Guild of food writers.
