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
Total cost: $16.80 / $4.20 per serve
(at time of publication)
Ingredients
- spray oil
- 1 large onion, finely chopped
- 1 large carrot, peeled, diced
- 1 small courgette, 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 coriander
- 4 corn tortillas, grilled
Instructions
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 475cal
-
Kilojoules 1990kJ
-
Protein 19g
-
Total fat 12g
-
–Saturated fat 2g
-
Carbohydrates 70g
-
–Sugars 15g
-
Dietary fibre 16g
-
Sodium 410mg
-
Calcium 110mg
-
Iron 7mg
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
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
2 comments on Mexican black beans with spicy avocado and grilled tortilla
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We loved this recipe served in taco “boats”. Quick and easy altho we had no courgettes so just left them out.
I left out courgettes too and added in a red capsicum – it was very tasty.