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Chorizo, rice and bean bowl

Chorizo rice and bean bowl

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15 minutes
15 minutes


  • 2 tsp olive oil
  • 1 red (Spanish) onion finely chopped
  • 150 g chorizo diced
  • 1 tsp ground paprika
  • 1 red capsicum (pepper) seeded and diced
  • 2 fresh sweetcorn cob kernels removed
  • 400 g red kidney beans 14 oz tin, drained and rinsed (see tips)
  • 370 g SunRice Low GI Brown Rice 2 cups (see tips)
  • 100 g kale 3 1/2 oz, centre veins removed, leaves chopped
  • lime wedge to serve
  • natural yoghurt to serve


  • Heat the olive oil in a large saucepan over medium heat. Add the onion and chorizo and cook, stirring, for 5 minutes or until the chorizo is golden. Add the paprika and cook, stirring, for one minute or until fragrant.
  • Add the capsicum and corn kernels and cook, stirring, for two minutes or until almost tender. Add the beans and rice and cook for two minutes or until heated through. Add the kale and cook, stirring, until just wilted.
  • Serve with a wedge of lime and a dollop of yoghurt.


  • For a gluten-free version, use gluten-free chorizo.
  • You can replace the tinned kidney beans with 255g (9 oz/11⁄2 cups) cooked kidney beans, and you can replace the kale with trimmed silverbeet (Swiss chard) or English spinach leaves.
  • To make 370g (2 cups) cooked brown rice, start with 165g (5 3/4oz / 3/4cup) uncooked.
Recipes and images: Superlegumes by Chrissy Freer, published by Murdoch Books

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

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A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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