Directions:
- Heat oil in large pan, add onion, carrots and garlic and fry for 5 minutes, stirring once in a while.
- Add pepper, raisins and seasonings stir and fry for 2 minutes.
- Chop the tomatoes and stir in with their juice and 5 tablespoons of water, bring to the boil, lower the heat and simmer for 5 minutes.
- Add rice and kidney beans and continue simmering and stirring for 5 minutes.
- Add the broccoli and simmer for 10 minutes, mixing so it doesn't burn. You might need to add a bit more water.
- Transfer to a suitable dish and grill for 5-6 minutes with parmesan cheese on top. (I never did this step and didn't feel the need for cheese).
- Enjoy!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 325.72 Kcal (1364 kJ) | ||
| Calories from fat | 72.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.1g | 12% | |
|---|---|---|---|
| Cholesterol | 5.67mg | 2% | |
| Sodium | 246.5mg | 10% | |
| Potassium | 952.98mg | 20% | |
| Total Carbs | 54.05g | 18% | |
| Sugars | 18.57g | 74% | |
| Dietary Fiber | 10.72g | 43% | |
| Protein | 14.06g | 28% | |
| Vitamin C | 49.6mg | 83% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 4.4mg | 25% | |
| Calcium | 221.7mg | 22% | |
| Amount Per 100 g | |||
| Calories | 100.57 Kcal (421 kJ) | ||
| Calories from fat | 22.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.5g | 12% | |
|---|---|---|---|
| Cholesterol | 1.75mg | 2% | |
| Sodium | 76.1mg | 10% | |
| Potassium | 294.23mg | 20% | |
| Total Carbs | 16.69g | 18% | |
| Sugars | 5.73g | 74% | |
| Dietary Fiber | 3.31g | 43% | |
| Protein | 4.34g | 28% | |
| Vitamin C | 15.3mg | 83% | |
| Vitamin A | 0.1mg | 7% | |
| Iron | 1.4mg | 25% | |
| Calcium | 68.4mg | 22% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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