Mexican Bean Stew

Ingredients for  2  Servings

• -

  Low calorie cooking spray
• 1

  Onion, thinly sliced
• 2

  Garlic cloves, crushed
• 1

  Yellow pepper, deseeded and cut into 3cm chunks
• ½ tsp

  Hot chilli powder
• 1 tsp

  Ground cumin
• 1 tsp

  Ground coriander
• 400g

  Tin of chopped tomatoes
• 2 tbsp

  Tomato purée
• 400g

  Tin of mixed beans, drained and rinsed
• -

  Salt and freshly ground black pepper
• For the  Salsa

• 1

  Tomato, roughly chopped
• 4 tbsp

  Fresh coriander, roughly chopped
• 2

  Spring onions, thinly sliced
• To Serve

• 125g

  Long-grain rice, to serve
• 100g

  Fat-free Greek yoghurt, to serve
• 1

  Lime, cut into wedges, to serve

Approximate Times

• Preparation :

  Less than 30 minutes
• Cooking :

  30 minutes to 1 hour

Method

1. Spray a large frying pan with oil and place over a medium heat. Add the onion and garlic and cook gently for three minutes, stirring regularly. Add the pepper and cook for two minutes.
2. Stir in the spices and cook for a few seconds, then add the tomatoes, tomato purée and mixed beans. Pour over 300ml cold water and bring to a gentle simmer. Season with a little salt and lots of ground black pepper and cook for 30 minutes, stirring occasionally until thick.
3. Meanwhile half-fill a medium saucepan with water and bring to the boil. Add the rice and return to the boil. Cook for 25 minutes, or until tender, stirring occasionally.
4. To make the salsa, mix the tomato, coriander and spring onions together in a bowl.
5. Drain the rice and divide between two plates. Spoon the beans over and scatter with the salsa. Serve with the yoghurt and lime wedges.