• 1 tbsp vegetable oil
  • 2 red onions, cut into wedges
  • 2 tbsp spicy jerk paste
  • 1 red pepper, deseeded and sliced
  • 1 green pepper, deseeded and sliced
  • 1 yellow pepper, deseeded and sliced
  • 2 carrots, cut into ribbons using a vegetable peeler
  • 200 ml reduced-fat coconut milk
  • 390 g chopped tomatoes
  • 300 g leftover roast pork, cut into bite-size pieces
  • 100 g young leaf spinach
  • 1 handful fresh flat-leaf parsley, roughly chopped
  • 500 g microwave long grain rice
  • 420 g tin red kidney beans in water, drained and rinsed


  1. 1

    Heat the oil in a large wok or frying pan. Add the onions and cook for 5 mins until soft. Stir in the jerk paste, peppers and carrots and cook for 10 minutes.

  2. 2

    Stir in the coconut milk, tomatoes and roast pork. Bring to a simmer; cook for 5 minutes. Stir in the spinach and half the parsley.

  3. 3

    Meanwhile, cook the rice to pack instructions. Stir in the kidney beans and the remaining parsley and serve with the stew.

Nutritional Details

Each serving provides
  • Energy 2336kj 558kcal 28%
  • Fat 11.8g 17%
  • Saturates 4.0g 20%
  • Sugars 20.2g 22%
  • Salt 2.3g 38%

% of the Reference Intakes

Typical values per 100g: Energy 297kj/71kcal

Each serving provides

71.9g carbohydrate 13.7g fibre 34.2g protein

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