1 large onion, chopped
1 large carrot, chopped
6-8 mushrooms, depending on the size
1 green pepper, diced
1 tsp mild chili powder
1 tsp ground coriander
1 tsp ground cumin
2 garlic cloves, crushed or finely chopped
1 tin chopped tomatoes
1 tin ASDA mixed beans in tomato sauce, or similar: https://groceries.asda.com/product/canned-pulses-beans/asda-mixed-beans-in-tomato-sauce/20474
200 ml vegetable stock (optional)
Enough rice for 4 people
Place the vegetables in a saucepan and fry together with the Fry Light, spices and garlic. Add a little of the stock if it starts to stick to the bottom of the pan.
Add the chopped tomatoes and mixed beans, and stock (if you want the sauce a little thinner).
Simmer for 20 – 30 minutes, until the vegetables are tender.
In the meantime, boil the rice, and when cooked, optionally serve with salad and/or wholemeal garlic bread made with either garlic Fry Light, or low-fat spread with garlic granules and parsley (2 and a half syns per tablespoon).
Syn Value (Per Serving): Free
Preparation Time: 10 minutes
Cooking Time: 30 minutes