haricot bean and rice bake

serves 6

1 tablespoon coconut oil (see note)

1 large brown onion, finely chopped

1 garlic clove, crushed

4 large ripe tomatoes, chopped

2 × 400 g (14 oz) tins haricot beans, rinsed and drained

185 g (6½ oz/1 cup) cooked brown rice

1 cup flat-leaf (Italian) parsley, finely chopped

1 vegetarian stock (bouillon) cube

1 teaspoon sea salt

1 teaspoon thyme leaves

cayenne pepper, to taste

80 g (2¾ oz/1 cup) fresh breadcrumbs

2 tablespoons ground almonds

Preheat the oven to 180°C (350°F/Gas 4). Lightly grease a 1.5 litre (52 fl oz/6 cup) capacity baking dish.

Heat the coconut oil in a large saucepan over high heat. Add the onion and garlic and cook for about 5 minutes, or until the onion softens. Add the tomato, beans, rice, parsley, stock cube, salt, thyme and 125 ml (4 fl oz/½ cup) water. Cook for 15–20 minutes, stirring occasionally, or until thickened slightly. Season to taste with the cayenne pepper.

Transfer the bean mixture to the prepared dish and sprinkle with the combined breadcrumbs and ground almonds. Bake for about 30 minutes, or until golden. Remove from the oven and allow to stand for 10 minutes before serving.