This one if courtesy of the Dieticians of Canada’s “Great Food Fast” cookbook.

You’ll need…

  • 1 Tablespoon olive oil
  • 1 onion, chopped
  • 1 bell pepper, chopped
  • 2 cloves garlic
  • 1 stalk celery, chopped
  • 1 large carrot, chopped (optional)
  • 1 to 2 Tablespoons chili powder, depending on preference
  • 2 teaspoons cumin
  • 1 can tomatoes
  • 1 can kidney beans, drained and rinsed
  • 1 cup frozen corn
  • 1 cup bran cereal
  • 3 cups cooked rice
  • 1/2 cup grated cheddar


1.  Heat oil over medium-high heat.  Add onion, pepper, garlic, celery and carrot.  Cook until vegetables are tender.

2.  Stir in chili powder and cumin.  Cook for 1 minute.

3.  Add tomatoes, breaking up with the spoon.  Stir in beans, corn and cereal.  Bring to a boil.

4.  Reduce heat, cover and simmer for 5 minutes.

5.  Serve over rice, sprinkled with cheese.  Simple, healthy and quite tasty.

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