Your Family – September 2019

mexican-stylerice

Serves 4 Takes 40 mins

chunkybeansoup

Serves 4 Takes about 35 mins

1 Heat a frying pan over medium and fry the chorizo for about
5 minutes, or until golden brown. Transfer to a bowl and
set aside.
2 Add the onion, pepper, corn and garlic to the pan and sauté.
Add the paprika and cook for about 1 minute, or until aromatic.
3 Add the rice, water, tomatoes, stock and chorizo and bring
to a boil. Season. Reduce heat to low and cook, covered,
for about 15 minutes, or until the rice is tender and the liquid
is absorbed. Sprinkle with coriander and squeeze over lime
beforeserving.

1 Heat the oil over medium-high and sauté the carrots,
onion and garlic.
2 Add the stock and tomatoes and bring to a boil. Reduce heat
to low and cook, covered, for about 15 minutes, or until the
mixture thickens slightly.
3 Add the lentils and beans and cook for about 5 minutes,
or until heated through. Season. Ladle the soup into serving
bowls and serve with the chunky bread.

1 chorizo sausage,
coarsely chopped
1 red onion, finely chopped
1 red pepper, finely chopped
1 green pepper, finely chopped
400g tin corn kernels, drained
1 garlic clove, crushed
15ml paprika

15ml olive or avocado oil
2 carrots, peeled and chopped
1 onion, chopped
1 garlic clove, crushed
1L vegetable stock
2 x 410g tins
chopped tomatoes

250ml medium-grain rice

125ml water

410g tin chopped tomatoes

500ml chicken stock

fresh coriander leaves, to serve

lime wedges, to serve

400g brown lentils, drained

400g tin cannellini

beans, drained

chunky bread, to serve

TOP 20

SEPTEMBER 2019 51

GI

LOW HIGH

VEGAN FIBRE

Foravegetarianoption,omitthechorizo.

For meat-lovers, serve with beef short ribs or lamb chops.

tip