Serves
4
Preparation
10 Minutes
Cooking
35 Minutes
Ingredients
- 2 tbsp vegetable oil
- 1 medium red onion, finely chopped
- 2 cloves garlic, crushed or finely chopped
- 2 red peppers deseeded and diced
- 2 sticks of celery finely chopped
- 400g can of chopped tomatoes
- 400ml chicken stock
- 1 tbsp dark soy sauce
- 2 tsp Dijon mustard
- Two 400g cans of mixed beans, rinsed and drained
- 100g breadcrumbs
- 75g Cheddar cheese, grated
- Olive oil or sunflower spray
- 3 tbsp chopped parsley, optional
Method
- Heat the vegetable oil in a large non-stick saucepan, add the onion and
cook over a low heat for 2 minutes. Add the garlic, pepper, and celery and
continue to cook, stirring occasionally, for 5 minutes.
- Add the tomatoes, stock and soy sauce. Bring to the boil, then reduce
to a fast simmer and cook for about 15 minutes or until the sauce begins to
thicken.
- Add the mustard and beans and continue to cook for a further 5 minutes.
Transfer the mixture into a shallow ovenproof dish.
- Mix the breadcrumbs, cheese and parsley and sprinkle over the bean mixture. Spray the breadcrumb topping with the olive oil spray and place under a medium hot grill for 3-5 minutes or until golden brown.
Fuel learning
Beans and pulses are rich in slow release carbohydrates which help keep blood sugar levels stable. When blood sugar levels dip it can affect concentration and energy levels. Pulses such as red kidney beans are also a good vegetarian source of iron which helps keeps energy and concentration levels up.
