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1 tablespoon Oil, blended, polyunsaturated vegetable oils

1 cup Onion, dried

1 serve Pasta bake, beef mince, with tomato sauce, cheese-topped

1 teaspoon Cumin (cummin) seeds, ground

1 cm cubed Pineapple (cayenne), fresh, peeled, raw

1 cup Capsicum, red, raw

1 teaspoon Oregano, dried

1 cup Juice, tomato, salted

3 tomato Tomato, common, raw

1 cup Bean, red kidney, canned in brine, drained

• Heat the vegetable oil in a non-stick frypan over medium-high heat. Add the onion and cook, stirring, for 5 minutes or until soft. Add the beef mince and spices and cook for 5-6 minutes, breaking up the mince with a spoon, until the mince browns. Add the capsicum, oregano, tomato juice, tomatoes, 3 cups (750ml) water, season with sea salt and freshly ground black pepper. Bring to the boil, stirring, then simmer, covered, over medium-low heat for 20 minutes. Add the kidney beans and simmer for 10 minutes. For a thicker soup, mash a few of the beans and stir through. Serve in four warm bowls.

1 tbs vegetable oil 1 onion, chopped 300g beef mince 1 tsp ground cumin 1 tsp ground coriander Pinch of cayenne 1 tsp hot paprika 1 red capsicum, finely chopped 1/2 tsp dried oregano 1 cup (250ml) tomato juice 400g can chopped tomatoes 400g can red kidney beans, rinsed, drained