Mexican black beans with spicy avocado and grilled tortilla
Units: Metric | Imperial (US)
Ingredients
- Kenwood Mincer
- 500g rump steak, fat trimmed, chopped in chunks
- Dot’s Cooking Oil Spray
- 1 large onion, finely chopped
- 1 large carrot, peeled, diced
- 1 small courgette, trimmed, diced
- 2 cloves garlic, minced
- 1 teaspoon Mexican seasoning, plus extra ¼ teaspoon
- 2 tablespoons Delmaine Tomato Paste
- 2 x 400g cans Delmaine Black Beans, drained, rinsed
- 400g can Delmaine Cherry Tomatoes
- 1 cup water
- ½ firm ripe NZ Avocado, diced
- 2 tablespoons chopped Palmers Fresh CorianderCilantroX
- squeeze lemon juice (optional)
- 4 wholemeal tortillas, plain, grilled
Instructions
- Mince the beef. Spray a large saucepan with oil and set over a high heat. Brown mince and set aside.
- Spray saucepan again with oil and 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 minute. Add tomato paste and cook for 1 minute.
- Add cooked mince, black beans, tomatoes and water to saucepan. Bring to the boil, reduce heat and simmer for 20 minutes, or until mixture is thick.
- Meanwhile, in a medium-sized bowl combine extra Mexican seasoning, avocado and coriander. Add lemon juice (if desired).
- Place 1 grilled tortilla on each serving plate. Top with bean mixture and spicy avocado. Serve immediately.
Nutrition Info (per serve)
Kilojoules 2030kJ
Calories 485cal
Protein 38g
Total fat 18g
–Saturated fat 5g
Carbohydrates 35g
–Sugars 11g
Dietary fibre 17g
Sodium 680mg
Calcium 140mg
Iron 7mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
HFG tip
This recipe is proudly sponsored by Mastercraft, Countdown, Dot’s, Delmaine, Kenwood, NZ Avocado and Palmers.
Author: The Healthy Food Guide TV Series
Photographer: The Healthy Food Guide TV Series
First published: May 2017
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.
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