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A healthy mixture of red kidney beans, tomatoes and spices


  • 1 x 800 g tin red kidney beans rinsed

  • 1 x 400 g tin chopped italian tomatoes

  • 1 onion diced

  • 1 tspn cumin

  • 1 tspn coriander

  • 1 tspn chilli powder (or to taste)

  • 1 tblspn tomato paste

  • Toppings

  • avocado mashed and mixed with lemon juice, a dash of tabasco sauce, a sm chopped tomato plus salt and pepper to taste

  • low fat grated cheese (optional)

  • low fat sour cream (optional)

  • Pita bread to serve


  • 1.

    Spray a pan with rice bran oil, then soften the onion for a couple of minutes

  • 2.

    Add the spices and cook for a further minute

  • 3.

    Add the red kidney beans, tomatoes and tomato paste then simmer for approximately 10 minutes adding a little water if needed - the mixture needs to be wet but not runny.

  • 4.

    Mash the bean mixture and place in a serving bowl

  • 5.

    Whilst the beans are simmering, in a bowl, mash the avocado then add the chopped tomato, lemon juiice (approx 1 x tblspn), tabasco sauce,salt and pepper and mix.

  • 6.

    Place the pita bread rounds into the oven at 180C for approx 5 minutes or until slightly browned. Once these are removed from the oven they will crisp up and can be broken into pieces as required.

  • 7.

    To assemble, top the bean mixture with the grated cheese (if using), avocado and sour cream (if using)

  • 8.

    Serve with crisp pita bread and enjoy

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