V
Vegetarian
NF
Nut free
LF
Lactose free
FOD
Low FODMAP
Main meal
Ingredients
Serves
people
The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.
Method
- Preheat oven to 200°C.
- Cook rice according to packet instructions.
- Peel and finely dice onion. Dice carrot, celery and capsicum.
- Heat oil in large saucepan over medium heat. Add onion, carrot, celery, capsicum, chilli powder and cumin. Stir and cook for 6 to 8 minutes, until vegetables soften.
- Add garlic and cook for 1 minute.
- Drain and rinse chick peas and kidney beans. Add to pan with canned tomatoes, tomato paste and water. Stir and bring to the boil. Turn heat down and simmer for 10 minutes or until water is absorbed.
- Stir through grated cheese.
- Serve with plain cooked rice.
Allergy modifications
- For a gluten free option, ensure the chilli powder is gluten free.
Recipe tip
- Instead of serving with rice, serve sauce in a wholemeal tortilla with lettuce and tomato.
Menu planning guidelines for long day care
Plan a menu
+1
Early childhood services
+1
Introduction to food allergy and intolerance
Allergies & intolerances
Early childhood services
+1
Early childhood services
Four steps to a healthy vegetarian meal
Plan a menu
+1
Early childhood services
How to plan a menu for long day care
Plan a menu
Early childhood services
How to modify recipes for food allergies
Plan a menu
+1
Early childhood services
+1
The Healthy Eating Advisory Service acknowledges the Traditional Owners of the land on which we operate. We pay our respects to them, their culture and their Elders past and present.
The Healthy Eating Advisory Service is delivered by experienced nutritionists and dietitians at Nutrition Australia Vic Division, with support from the Victorian Government.
