Chilli beans and lentils on toast
Nutrition Info.(per serve)
1 large red onion, finely chopped
2 cloves garlic, minced
1 1/2 teaspoons ground coriander
2 1/2 teaspoons Mexican chilli powder
400g can kidney beans in spring water, drained, rinsed
420g can no-added-salt lentils, drained, rinsed
2 x 400g cans no-added-salt chopped tomatoes
250g frozen chopped spinach
1/3 cup sultanas
8 slices wholegrain bread, toasted
Total fat 8g
Saturated fat 1g
Dietary fibre 20g
1 Spray the base of a large saucepan with oil and set over a medium-high heat. Add onion and garlic. Cook, stirring, for 5 minutes or until soft. Add coriander and Mexican chilli powder. Cook, stirring, for 1 minute or until fragrant.
2 Stir in kidney beans, lentils, tomatoes, spinach and sultanas. Bring to the boil. Reduce heat to low and simmer for about 10 minutes or until thick and heated through. Spoon bean mixture onto toast and serve.
Make it gluten free: Check spices are gluten free and use gluten-free bread.
Buy small portions or blocks of frozen spinach, which thaw into the chilli-bean sauce faster than a single 250g frozen spinach block.