Rice and peas

You need (serves 2)

• Brown rice for two (more fibre), or white rice as is traditional (150 g uncooked) How to cook
• A tin or jar of kidney beans, with their liquid (400 g) Cook from dried
• Half a tin of light coconut milk (200 ml)
• Two spring onions, two garlic cloves and a sprig of thyme
• Four allspice berries, or a pinch of ground allspice
• A whole chilli such as Scotch bonnet (optional, left whole)
• Two handfuls of spinach or chard, and a spoon of rapeseed (canola) or olive oil

Times are for brown rice; white rice cooks in about 15 minutes.

Make it your own: swap in the vegetables, beans or grains you have, and season it the way you like. With an allergy, check every swap.

When you buy anything ready-made, choose the one whose ingredient list is closest to just the food itself, with no added sugar or salt.

How to make it

1. Put the rice, the beans with their liquid, the coconut milk, garlic, spring onions, thyme, allspice and the whole chilli in a pot. Add water to cover by 2 cm.
2. Bring to the boil, cover and simmer on a low heat until the rice is tender: 35 to 40 minutes for brown rice, 15 to 20 minutes for white rice. Take out the chilli and thyme stalk.
3. Wilt the greens in a pan with the oil and serve them alongside.

LeafUp gives general food guidance for adults. It is not medical or dietary advice. With a health condition, during pregnancy or with allergies, ask your doctor or a dietitian.