Enjoy this healthy soup recipe taken from RTE's Operation Transformation.
1 small Onion
1 Garlic clove
1 tbsp Rapeseed Oil (15g)
1 tsp ground Cumin
1 tsp sweet or smoked Paprika
½ tsp ground Coriander
400g tin Black Beans (240g drained)
200g tin Kidney Beans (or ½ regular tin for 120g drained)
400g tin Chopped Tomatoes
270g cooked Wholegrain Brown Rice (made from 100g uncooked)
40g Cheddar Cheese
5g fresh Coriander leaves
Heat a saucepan over a medium heat. Cut the onion in half, then peel and finely chop. Peel and crush the garlic. Add the oil to the saucepan and sauté the onion and garlic for 3-4 minutes until softened and lightly coloured. Stir in the spices and cook for another minute.
Meanwhile, drain the black and kidney beans and rinse well under cold running water – you should have 360g beans in total. Add to the saucepan with the kidney beans and tomatoes, rice and water. Season with a little salt and plenty of pepper and bring to the boil, then reduce the heat and simmer for 8-10 minutes until piping hot, stirring occasionally.
Grate the cheese. Ladle the soup into bowls and sprinkle over the cheese. Tear the coriander leaves on top to serve.
This soup will keep in an airtight container in the fridge for up to 3 days or frozen for up to 1 month. Bring individual portions of 400ml in a flask or in an airtight container and reheat in the microwave or on a low heat with a saucepan to serve. Bring a spoon if transporting.