Sweetcorn, Black Bean & Tomato Rice

• 400 gblack beans, drained and rinsed
• 250 glong grain rice, rinsed
• 400 gchopped tomatoes
• salt and black pepper to taste
• 1red onion, finely chopped
• 2garlic cloves, crushed
• 1 tspsmoked paprika
• 1 tspground cumin
• 500 mlvegetable stock
• 1 tbspolive oil
• 150 gsweetcorn
• 1lime, zest and juice
• 75 gcheddar, grated
• 15 gcoriander, chopped
• 200 grocket, dressed with 1 tbsp olive oil and 1 tbsp lemon juice, plus 2 tbsp toasted mixed seeds (optional)

Method

1. 1Heat the olive oil in a large lidded pan over a medium heat. Add the red onion with a pinch of salt and cook for 4–5 minutes, stirring now and then, until softened, translucent and just starting to catch at the edges.
2. 2Stir in the garlic, smoked paprika and ground cumin. Give the spices a minute in the hot oil. Move on when they smell full and fragrant, before they catch.
3. 3Tip in the rinsed rice and stir for a minute so every grain is slicked in the spiced oil; this is what stops the rice clumping later.
4. 4Pour in the chopped tomatoes and the vegetable stock. Season generously with salt and black pepper and bring to a gentle simmer.
5. 5Cover and cook on the lowest heat for 15 minutes, until the rice is almost tender and most of the liquid has been drunk up. Don't lift the lid before 12 minutes; you'll lose the steam that's doing the work.
6. 6Scatter the sweetcorn and black beans over the top, cover again and cook for a further 4–5 minutes until heated through and the rice is fully tender. Fork them through gently; too much stirring turns the grains gluey.
7. 7Off the heat, gently fold in the lime zest, a good squeeze of lime juice and most of the coriander. Scatter the cheddar over the hot rice and cover for a minute, until it softens.
8. 8Serve in bowls with the remaining coriander. If serving the optional rocket salad, dress it with the listed olive oil and lemon juice, add the toasted mixed seeds and serve alongside.

Per serving

kcal

561

protein

22.1g

fibre

13.1g

carbs

90.6g

fat

11.7g