This is a great vegetarian family supper full of fibre and protein that everyone will love (including kids!). You can make it as spicy as you like it. The leftovers are great as a quesadilla or stuffed in pitas for the next days lunch with some lettuce and avocado.

Gluten FreeWheat FreeKid FriendlyEasy to Make


½ cup chopped onion
½ cup chopped red or green pepper
2 Tablespoons olive oil
1 small can chickpea or black beans (drained and rinsed)
1 cup vegetable broth
1 cup long grain brown rice, cooked
1 cup of salsa mild, medium or hot
1 cup frozen corn
½ teaspoon chilli powder (more if you like it hot)

You can throw in a few tablespoons of ground flaxseeds for some Omega 3’s anti-inflammatory properties!


1 tomato sliced
Jalapeno peppers (optional)
½ cup grated cheese

Preheat oven to 350 degrees.

Sauté onions and peppers in olive oil at medium to low heat. If they stick add a little water and steam fry until golden. Mix all the ingredients in a casserole dish. Top with sliced tomatoes, jalapeno peppers and grated cheese.

Bake for 45 minutes.