Nutrition balance score
Great
Glycemic Index
35
Low
Glycemic Load
12
Moderate
Nutrition per serving
Calories196.2 kcal (10%)
Total Fat3.1 g (4%)
Carbs33.4 g (13%)
Sugars10.3 g (11%)
Protein10.1 g (20%)
Sodium901 mg (45%)
Fiber8.7 g (31%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
low-calorie cooking spray
1red onion
small, diced
5spring onions
trimmed and chopped
2garlic cloves
crushed
1courgette
large, diced
2red peppers
or yellow, deseeded and diced
2carrots
medium, diced
spinach
frozen is fine, but double quantity
1 x 400gtin chopped tomatoes
1 x 500gpassata
2 Tbsptomato puree
560mlvegetable stock
2 ble stock cubes dissolved in 560ml boiling water
1 TbspCajun seasoning
to taste
1 TbspWorcestershire sauce
or vegetarian alternative like Biona Organic Worcestershire sauce
1 Tbspwhite wine vinegar
1bay leaf
1 x 400gred kidney beans
tin, drained and rinsed
1 x 400gchickpeas
tin, drained and rinsed
freshly ground black pepper
Instructions
Step 1
Spray a large frying pan with low-calorie cooking spray and place over a medium heat.
Step 2
Add the onion, spring onions and garlic and sauté for 4-5 minutes until softened.
Step 3
Add the remaining ingredients (apart from the beans, chickpeas and black pepper), stir well and bring to the boil, then simmer for 30 minutes.
Step 4
Add the kidney beans and chickpeas.
Step 5
Taste and season with pepper to taste.
Step 6
You can also add a little more Cajun seasoning if you need to
Step 7
Cook for another 15 minutes or so, remove the bay leaf, then serve
Notes
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