low-calorie cooking spray

1 onion, thinly sliced

2 garlic cloves, crushed

1 yellow pepper, deseeded and cut into 3cm/1in chunks

½ tsp hot chilli powder

1 tsp ground cumin

1 tsp ground coriander

400g tin chopped tomatoes

2 tbsp tomato purée

400g tin mixed beans, drained and rinsed

125g brown rice, to serve

To Serve

125g brown rice

100g fat-free Greek yoghurt

1 lime, cut into wedges

salt and freshly ground black pepper

For The Salsa

1 tomato, roughly chopped

4 tbsp roughly chopped fresh coriander

2 spring onions, thinly sliced

Step 1

Spray a large frying pan with oil and place over a medium heat. Add the onion and garlic and cook gently for three minutes, stirring regularly. Add the pepper and cook for two minutes.

Step 2

Stir in the spices and cook for a few seconds, then add the tomatoes, tomato purée and mixed beans. Pour over 300ml/10fl oz cold water and bring to a gentle simmer. Season with a little salt and lots of ground black pepper and cook for 30 minutes, stirring occasionally until thick.

Step 3

Meanwhile half-fill a medium saucepan with water and bring to the boil. Add the rice and return to the boil. Cook for 25 minutes, or until tender, stirring occasionally.

Step 4

To make the salsa, mix the tomato, coriander and spring onions together in a bowl.

Step 5

Drain the rice and divide between two plates. Spoon the beans over and scatter with the salsa. Serve with the yoghurt and lime wedges.