Bean and lentil nachos

For your next family dinner, Mex it up with this tasty vegie-packed delight!

Serves: 4

Time to make: 30 mins

Hands-on time: 10 mins

Ingredients

2 teaspoons olive oil
1 onion, roughly chopped
1 teaspoon Mexican spice mix
½ red capsicum, diced
½ yellow capsicum, diced
400g can diced tomatoes
4 x gluten-free tortillas
¼ teaspoon sugar
400g can no-added-salt lentils, drained, rinsed
125g can four bean mix, drained, rinsed
1 tablespoon chopped fresh coriandercilantroX leaves
²⁄³ cup grated reduced-fat cheese
200g low-fat plain yoghurt, to serve

Salsa
125g canned corn, drained
½ red capsicum, diced
½ yellow capsicum, diced
1 small avocado, diced
1 tablespoon lime juice
½ tablespoon chopped fresh coriandercilantroX leaves

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Instructions

Stay Awake

1 Preheat oven to 200°C. Heat oil in a large saucepan over medium-high heat. Add onion and cook, stirring, for 3–4 minutes, then add half the Mexican seasoning. Add capsicum and tomato, stirring to combine. Reduce heat to low and simmer for 15 minutes.

2 Meanwhile, lightly spray each tortilla with olive oil and sprinkle with remaining Mexican seasoning. Cut tortillas into triangles, arrange on 2 large baking trays and bake for 3–4 minutes or until just crisp. Set aside to crisp up further.

3 Add sugar, lentils, beans and fresh coriander to pan, stirring gently to combine.

4 To make the salsa, place all ingredients in a small bowl, mixing well to combine.

5 Divide tortillas among serving plates. Top each with bean mixture, cheese and salsa, then serve dolloped with yoghurt.

HFG tip

Swapping meat for legumes and yoghurt for sour cream reduces the saturated fat content in this dish by more than 85 per cent.

Nutrition Info (per serve)

Calories 428 cal

Kilojoules 1789 kJ

Protein 26.9 g

Total fat 11.6 g

Saturated fat 3.3 g

Carbohydrates 49.6 g

Sugar 17.2 g

Dietary fibre 14.7 g

Sodium 381 mg

Calcium 301 mg

Iron 4.7 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.