How to make spicy Caribbean rice

In all its forms, from tender garden-fresh green beans to robust dried kidney beans, the humble bean soaks up flavours while contributing a generous helping of fibre for digestive health and enriching the blood with iron. Beans fill you up but are low in fat, and as most beans contain at least 20 percent protein, they are an excellent alternative to meat for vegetarians. Here's a fun way to add beans to your routine with a healthy, easy recipe.

Preparation 15 minutes

Cooking 45 minutes

Serves 4

• 30 g (2 tbsp) olive oil
• 2 finely chopped red onions
• 2 sliced red peppers
• 2 finely chopped cloves garlic
• 1 or 2 finely chopped chilis
• 5 g (1 tsp) medium pepper sauce
• 10 to 15 g (2 to 3 tsp) paprika
• 240 g (1 c) long-grain brown rice
• 240 ml (1 c) hot vegetable stock
• 420 ml (1 3/4 c) light coconut milk
• 240 g (1 c) canned red kidney beans
• 240 g (1 c) canned black-eyed peas
• 10 g (2 tsp) dried thyme
• 10 g (2 tsp) dried oregano
• 4 chopped tomatoes

1. Heat olive oil or canola oil in a large frying pan over a medium heat and add finely chopped red onions and red pepper to the pan.

2. Cook for five minutes to soften the vegetables, then add chopped cloves garlic and one or two finely chopped chilis, medium pepper sauce and 10 to 15 grams (two to three teaspoons) paprika. Stir for one minute, or until the aromas are released, then add long-grain brown rice. Stir to coat all the grains of rice with oil.

3. Pour in hot vegetable stock and light coconut milk. Bring to a simmer then reduce the heat, cover and cook for 15 minutes.

4. Drain and rinse canned red kidney beans and black-eyed peas. Add to the rice with dried thyme and dried oregano. Cover again, simmer for 10 minutes then stir in four chopped tomatoes.

5. Cook uncovered for another 15 minutes, or until the rice is tender. To serve the dish moist, you may need to add more hot stock or water in order to have a small amount of liquid in the pan by the time the rice is cooked.

For a heartier dish, add small pieces of cooked chicken or bacon to the pan with the tomatoes.

Nutritional information: 540 calories • 19 grams fat • 9 grams saturated fat • 81 grams carbohydrates • 16 grams protein • 10 grams fibre