A Decrease font size. A Reset font size. A Increase font size.

SUBSCRIBE
Food Swaps

FOOD SWAPS

Shopping List

SAVED RECIPES

GI Index

GI INDEX

Diabetes Risk Calculator

DIABETES RISK

Home / Recipes / Chorizo, rice and bean bowl

Chorizo, rice and bean bowl

Chorizo rice and bean bowl
Dinner

Low Gi Recipe Logo

SERVES:
4
DIFFICULTY:
Easy
PREP TIME:
15 minutes
COOK TIME:
15 minutes

Ingredients

  • 2 tsp olive oil
  • 1 red onion, finely chopped
  • 1 large chorizo (about 150 g/51⁄2 oz), diced
  • 1 tsp sweet paprika
  • 1 red capsicum (pepper), seeded and diced
  • 2 sweetcorn cobs, kernels removed
  • 400 g (14 oz) tin red kidney beans, drained and rinsed (see tips)
  • 370 g (2 cups) cooked brown rice (see tips)
  • 100 g (3 1/2 oz) kale, centre veins removed, leaves chopped
  • Lime wedges, to serve
  • Natural yoghurt, to serve
+SAVE RECIPE / SHOPPING LIST
PRINT, DOWNLOAD, SHARE

Method

  • Heat the olive oil in a large saucepan over medium heat. Add the onion and chorizo and cook, stirring, for 5 minutes or until the chorizo is golden. Add the paprika and cook, stirring, for one minute or until fragrant.
  • Add the capsicum and corn kernels and cook, stirring, for two minutes or until almost tender. Add the beans and rice and cook for two minutes or until heated through. Add the kale and cook, stirring, until just wilted.
  • Serve with a wedge of lime and a dollop of yoghurt.

Notes

Tips:
  • For a gluten-free version, use gluten-free chorizo.
  • You can replace the tinned kidney beans with 255g (9 oz/11⁄2 cups) cooked kidney beans, and you can replace the kale with trimmed silverbeet (Swiss chard) or English spinach leaves.
  • To make 370g (2 cups) cooked brown rice, start with 165g (5 3/4oz / 3/4cup) uncooked.
Recipes and images: Superlegumes by Chrissy Freer, published by Murdoch Books
Nutritional information (per serve)
Swap It
Swap It Tool

A low Gi diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low Gi carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

Try our Low Gi Swap it tool