Serves: 4–6
Preparation Time: 10 minutes
Cooking Time: 20 minutes

Ingredients

• 1 cup rice
• 1 can kidney beans, black beans, or mixed beans, drained
• 1 can diced tomatoes
• 1 can corn or mixed vegetables, drained
• 1 small onion (if available), chopped
• 1 teaspoon garlic powder (optional)
• 1 teaspoon chili powder or Italian seasoning
• Salt and pepper to taste
• 2 cups water

Instructions

1. Cook the rice according to package directions.
2. In a large skillet or saucepan, sauté the onion in a little oil if available.
3. Add the canned tomatoes, beans, vegetables, and seasonings.
4. Simmer for 10 minutes, stirring occasionally.
5. Stir in the cooked rice and mix well.
6. Heat through for another 3–5 minutes.
7. Serve hot.

Helpful Variations

• Add canned tuna or canned chicken for extra protein.
• Sprinkle with cheese if available.
• Use pasta instead of rice.
• Add any fresh or frozen vegetables you have on hand.

Nutrition Note

This meal provides protein, fibre, and vegetables in one dish, helping families create a filling and balanced meal from common pantry items.

Food Bank Tip: Don't worry if you don't have every ingredient. This recipe is designed to be flexible—use what you have and make it your own!