Recipe: Bean and rice bake

This is another one of those recipes that I acquired a copy of in the mists of time, without taking note of which cookbook I got it out of. It was originally a haricot bean and rice bake but for the life of me, I could not find a tin of haricot beans anywhere, so I improvised and I suggest you do to. Just use whatever tin of beans you care for.
The original recipe calls for breadcrumbs. I found the amount too much, so suggest halving it from 1 cup to half cup.
This dish was hard to photograph but photo below to give you some idea.

What you will need:
1 tbsp coconut oil ( you won't find in a supermarket. Try health food shop.)
1 large onion (optional)
1 garlic clove, crushed (optional)
4 large ripe tomatoes, chopped
2 x 400g tins of beans (you choose), rinsed and drained
1 cup cooked rice
1 cup parsley, finely chopped
1 tsp vegetable stock
1 tsp thyme leaves
half cup breadcrumbs (I use gluten free ones, avail Coles supermarket or health food shops)
dash cayenne pepper
2 tbsp ground almonds

Method:
Preheat oven to 180 degrees Celsius. Lightly grease a 1.5 litre capacity baking dish.
Heat coconut oil over high heat and add onion and garlic (if using). Cook for approx. 5 minutes. Add tomato, beans, rice, parsley, stock, thyme and half cup of water.
Cook 15-20 minutes, stirring now and then, or until thickened slightly. Add cayenne pepper.
Transfer mixture to baking dish and sprinkle with combined breadcrumbs and ground almonds.
Bake for about 30 minutes ir until golden.
Remove from oven and allow to stand for 10 minutes before serving.