• low fat 1.93g 1.93%
  • low sat fat 0.19g 0.19%
  • low salt 80.25mg 0.08%
  • low sugar 2.23g 2.23%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Cook the rice according to the directions on the packet. Drain and set aside.
  2. Steam the vegetables or cook them in the microwave until tender. Set aside.
  3. Heat the oil in a large saucepan, add the onions and spice mix and stir-fry over a high heat for 2 minutes.
  4. Add the cooked vegetables, tomatoes and kidney beans. Bring the mixture to the boil. Reduce the heat slightly and cook until the liquid reduces and thickens, approximately 3 to 4 minutes.
  5. Stir in the rice and cook over a low heat until heated through, about 5 minutes. Serve.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
346.35g
100.00g
Energy (kJ)
1510.08kJ
436.00kJ
Protein (g)
13.29g
3.84g
Total fat (g)
6.70g
1.93g
- Saturated fat (g)
0.65g
0.19g
- Polyunsaturated fat (g)
2.01g
0.58g
- Monounsaturated fat (g)
3.25g
0.94g
Cholesterol (mg)
0.00mg
0.00mg
Carbohydrate-available (g)
55.89g
16.14g
CarbohydrateSE (g)
55.77g
16.10g
- Sugars (g)
7.73g
2.23g
Water (g)
255.80g
73.86g
Dietary fibre (g)
11.01g
3.18g
Thiamin (mg)
0.33mg
0.10mg
Riboflavin (mg)
0.22mg
0.06mg
Niacin (mg)
3.80mg
1.10mg
Niacin equivalents (mg)
6.42mg
1.85mg
Vitamin C (mg)
84.07mg
24.27mg
Total folate (ug)
103.38ug
29.85ug
Total vitamin A equivalents (ug)
110.09ug
31.79ug
Retinol (ug)
0.00ug
0.00ug
Beta carotene equivalents (ug)
664.95ug
191.99ug
Sodium (mg)
277.95mg
80.25mg
Potassium (mg)
763.72mg
220.50mg
Magnesium (mg)
110.43mg
31.88mg
Calcium (mg)
86.41mg
24.95mg
Phosphorus (mg)
308.32mg
89.02mg
Iron (mg)
3.64mg
1.05mg
Zinc (mg)
2.35mg
0.68mg

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This page has been produced in consultation with and approved by: Cancer Council Victoria

Last updated:

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