Cost per serving:


  • 1 onion
  • 1 green bell pepper
  • 1 can kidney beans (15 oz., preferably low sodium)
  • 2 c brown rice (uncooked)
  • 2 Tbsp oil
  • 2 can salmon (5 oz)
  • 1⁄2 tsp salt
  • 1⁄4 tsp


  1. Prepare your ingredients: chop onion and pepper into small pieces, drain beans.
  2. Cook rice by following instructions on bag or container.
  3. While rice is cooking, heat 2 tablespoons of oil. Put onions and peppers in pan and cook until brown, 3-5 minutes.
  4. When they are brown, add beans to mixture.
  5. Stir and allow beans to heat through.
  6. Add cans of salmon and cook for 3-5 minutes, stirring occasionally.
  7. Fold in cooked brown rice and turn off heat.
  8. Add salt and pepper. Serve immediately.

Recipe Tip:

  • Add other vegetables to this dish.
  • Choose brown rice when cooking as it contains far more fiber and necessary nutrients and vitamins than white rice.
  • Add hot sauce or hot peppers to this dish for more flavor.

Recipe courtesy of Food For People