Mexican black beans with spicy avocado and grilled tortilla

Black beans are low-GI and high in fibre - a great addition to any meal. In this recipe, they form the basis of these tasty vegetarian tortillas.

Serves: 4

Time to make: 45 mins

Ingredients

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spray oil
1 large onion, finely chopped
1 large carrot, peeled, diced
1 small courgettezucchiniX, trimmed, diced
2 cloves garlic, minced
½-1 teaspoon Mexican seasoning, plus extra ¼ teaspoon
2 tablespoons no-added-salt tomato paste
2 x 400g cans black beans, drained, rinsed
400g can no-added-salt chopped tomatoes
½ firm ripe avocado, diced
2 tablespoons chopped fresh coriandercilantroX
4 corn sweetcornXtortillas, grilled

Instructions

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1 Spray a large saucepan with oil. Set over a medium heat. Add onion, carrot and courgette. Cook, stirring occasionally, for 5-6 minutes or until soft. Add garlic and Mexican seasoning. Cook, stirring, for 1 more minute. Add tomato paste and cook for 1 more minute.

2 Add black beans and tomatoes to saucepan with 1 cup water. Bring to the boil, reduce heat and simmer for 20 minutes or until mixture is thick.

3 Meanwhile, combine extra chilli powder with avocado and coriander in a medium-sized bowl.

4 Place 1 grilled tortilla on each serving plate. Top with bean mixture and spicy avocado. Serve immediately.

Variations

Make it gluten free: Use gluten-free Mexican seasoning and tomato paste.

Nutrition Info (per serve)

Calories 475 cal

Kilojoules 1990 kJ

Protein 19 g

Total fat 12 g

Saturated fat 2 g

Carbohydrates 70 g

Sugar 15 g

Dietary fibre 16 g

Sodium 410 mg

Calcium 110 mg

Iron 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.

First published: Jun 2014

2 comments on Mexican black beans with spicy avocado and grilled tortilla

Helen Smith April 29, 2021 at 8:00 am #

We loved this recipe served in taco “boats”. Quick and easy altho we had no courgettes so just left them out.

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Ann Glamuzina December 21, 2021 at 1:38 pm #

I left out courgettes too and added in a red capsicum – it was very tasty.

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