200g brown rice 1tsp sunflower oil 1 garlic clove 1 onion 1 red pepper 1 green pepper 1 carrot 1 leek 1 courgette chilli powder 1 large can chopped tomatoes 2tbsp tomato puree vegetable stock 1 large can red kidney beans in water 4tbsp natural yoghurt or reduced-fat sour cream if available
Cook the brown rice according to the pack instructions, drain and set aside.
While the rice is cooking, heat 1 tbsp of sunflower oil in a non-stick frying pan. Crush the clove of garlic and chop 1onion, 1 red and 1 green pepper, 1 carrot, 1 leek and 1 courgette.
Fry the garlic and onion for 1–2 minutes, then add chilli powder to taste and cook fora further minute. Add the carrots, leek and courgette and cook for 3–4 minutes.
Then add 1 large can of chopped tomatoes, 2 tbsp of tomato puree and enough vegetable stock to cover. Bring to the boil and simmer for around 15 minutes until the veg soften and the sauce thickens.
Drain 1 large can of red kidney beans in water and add to the pan, heating them through. Season with salt and pepper to taste and serve the chilli on a bed of rice.