Here's one of the fastest, easiest recipes ever.
400g can diced tomatoes
125g can tomato paste
1 litre water
1 can four bean mix or five bean mix - drained and rinsed
1 tablespoon vegetable stock powder
2 cups mixed chopped vegetables (suitable vegetables include potato, carrot, celery, green beans, onion, capsicum, sweet potato, peas.) Frozen mixed diced vegetables are OK.
Half cup basmati rice
Put all ingredients into a saucepan and bring to the boil. Reduce heat, cover and simmer 15 minutes.
Recipe is gluten free, lactose free, vegan friendly, low GI, low fat, high fibre.