Kumara with black beans, jalapeno and avocado
Reviewed by our expert panelServes: 4
Time to make: 1 hr 5 mins
Hands-on time: 10 mins
Total cost: $16.00 / $4.00 per serve
(at time of publication)
Ingredients
- 4 large kumara (200g each)
- 400g can black beans, rinsed, drained
- 2 large tomatoes, diced
- 2 spring onions, thinly sliced
- 1 long jalapeño or green chilli, seeded, finely chopped
- 2 tablespoons chopped coriander leaves, plus extra to garnish
- ½ cup grated reduced-fat cheddar
- freshly cracked black pepper
- ½ firm ripe avocado, diced
- 4 cups mixed salad leaves, to serve
- 4 tablespoons balsamic vinaigrette (made with 2 parts balsamic vinegar to 1 part olive oil)
Instructions
1 Preheat oven to 180°C. Line a large baking tray with baking paper. Scrub kumara and pat dry with paper towel. Prick all over with a fork. Place on prepared tray and bake, turning after 20 minutes, for 40-45 minutes, or until soft when pierced with a skewer. Leave cooked kumara to cool for 10 minutes.
2 Meanwhile, make filling. Mix beans, tomatoes, spring onions, jalapeño (or chilli), coriander and half the cheese in a large bowl. Season with cracked black pepper.
3 Make a long cut, lengthways, along the top of the kumara. Open gently and mash flesh lightly with a fork. Spoon a quarter of the filling into each kumara, then scatter with remaining cheese. Return kumara to oven and bake for another 5-10 minutes, or until filling is hot and cheese has melted.
4 Top with avocado, garnish with extra coriander and serve with salad leaves and vinaigrette.
Nutrition Info (per serve)
-
Calories 498cal
-
Kilojoules 2090kJ
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Protein 15g
-
Total fat 15g
-
–Saturated fat 4g
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Carbohydrates 70g
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–Sugars 15g
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Dietary fibre 15g
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Sodium 300mg
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Calcium 240mg
-
Iron 4mg
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.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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