Cook 350g brown rice according to the pack instructions, drain and set aside. While the rice is cooking, heat 1 tbsp of sunflower oil in a non-stick frying pan. Crush 2 cloves of garlic and chop 1 onion, 1 red and 1 green pepper, 2 carrots, 1 leek and 1 courgette. Fry the garlic and onion for 1–2 minutes, then add chilli powder to taste and cook for a further minute. Add the carrots, leek and courgette and cook for 3–4 minutes. Then add 1 large can of chopped tomatoes, 2 tbsp of tomato puree and enough vegetable stock to cover. Bring to the boil and simmer for around 15 minutes until the veg soften and the sauce thickens. Drain 1 large can of red kidney beans in water and add to the pan, heating them through.

Divide the rice between 4 plates, top with the chilli and sprinkle each with 2 tbsp of grated reduced–fat cheese and 1 tbsp of reduced-fat sour cream. Follow with 1 apple for each person.