A ready-set-go bowl of goodness

Don’t you just love a big bowl of goodness that’s 1/2 soup and 1/2 stew? This is a quick and vibrant soup which can be ready in 15 minutes. The beans and rice give it a wholesome and hearty feel. And while it is traditionally made with red onions and garlic, you simply don’t miss these flavours.

Serves 4

INGREDIENTS

1 x small red capsicum (low fodmap serving size is 43g)

2 tbsp garlic-infused olive oil

1 x can tomatoes with juice, chopped or left chunky (low fodmap serving size is ½ cup or 100g; higher servings contain fructose)

4 cups low fodmap vegetable stock. We used San Elk Organic Vegetable Stock.

3 tbsp long grain rice

2 tbsp Worcestershire sauce (low fodmap serving size is 2 tbsp or 42g - omit if coeliac)

1 x 200g can red kidney beans (low fodmap serving size is 85g; higher servings contain fructans)

1 tspn oregano, dried

1 tspn sugar

Salt and pepper to season

METHOD

Heat the oil and add the seeded and chopped capsicum and spring onions until soft. Add the rest of the ingredients and bring to the boil. Continue to stir frequently (or the rice will stick to the bottom) and simmer for 15 minutes.

Season generously. Serve with parsley and grated cheddar cheese, if desired.