A quick chilli from a tin and aromatics, built on beans already cooked and seasoned. This shelf holds nothing but the backbone, so we build outward from canned kidney beans and staples into a warming weeknight bowl.

Serves 2. 25 minutes, 10 at the stove.

About 690 calories a serving, 15 g protein, 135 g carbohydrate, 9 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

You need 1 tin dark red kidney beans, dark red (Heinz), 1 tablespoon oil, 1 small onion, 2 cloves garlic, to taste salt, to taste pepper, 3/4 cup rice, 2 tablespoons or 1/2 cup tomato paste or canned tomatoes, 1 teaspoon chilli powder or ground cumin.

1. Start 1 cup water in a pot for rice. Put 1 tablespoon oil in a large pan over medium-high heat.
2. While the water heats, dice 1 small onion and mince 2 cloves garlic. Add them to the hot pan and cook until the onion softens, about 3 minutes, stirring often.3 min
3. Stir in 2 tablespoons tomato paste or 1/2 cup canned tomatoes and 1 teaspoon chilli powder, cooking for 1 minute. Add the tin of kidney beans with their liquid, 1/2 teaspoon salt and pepper. Bring to a gentle simmer while the rice cooks.
4. When the water boils, add 3/4 cup rice, stir, and reduce to a low heat. Cover and cook until the rice is tender and water is gone, about 15 minutes.15 min
5. Taste the beans and adjust salt and pepper. Simmer together while the rice finishes.
6. Divide the rice between two bowls and ladle the chilli over the top.

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Note Swap canned tomatoes for tomato paste if you have it; use double the paste and thin with water if needed. The chilli keeps covered in the fridge for three days. Serve with a squeeze of lime, hot sauce, or fresh coriander if you have any on hand.