Chilli beans and lentils on toast

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Serves: 4
Time to make: 25 mins
Total cost: $11.80 / $2.95 per serve
(at time of publication)

Dairy free High fibre High iron Low fat Low sodium Vegetarian High protein

Ingredients
Nutrition info.

Full ingredients list:

cooking oil spray
1 large red onion, finely chopped
2 cloves garlic, crushed
1 1/2 teaspoons ground coriander
2 1/2 teaspoons Mexican chilli powder
400g can no-added-salt red kidney beans, rinsed, drained
400g can no-added-salt brown lentils, rinsed, drained
2 x 410g cans no-added-salt crushed tomatoes
250g frozen chopped spinach
1/3 cup sultanas
8 slices wholegrain bread, toasted, to serve

Nutritional information (per serve)

Kilojoules:

1,864kJ

Calories:

446cal

Protein:

21.5g

Total fat:

4.9g

Saturated fat:

0.6g

Carbohydrates:

70g

Sugars:

20.8g

Dietary fibre:

17.8g

Sodium:

463mg

Calcium:

205mg

Iron:

5.4mg

Instructions

Instructions and steps:

Step 1 Spray base of a large saucepan with cooking oil and set over medium–high heat. Add onion and garlic; cook, stirring, for 5 minutes, or until soft. Add ground coriander and chilli powder; cook, stirring, for 1 minute, or until fragrant.

Step 2 Stir in kidney beans, lentils, tomato, spinach and sultanas; bring to the boil. Reduce heat to low and simmer for about 10 minutes, or until thick and heated through. Spoon bean mixture onto toast and serve.