

Mexican black beans with spicy avocado and grilled tortilla
Author: The Healthy Food Guide TV Series
Photographer: The Healthy Food Guide TV Series
First published: May 2017
Serves: 4
Time to make: 45 mins
Ingredients
Units: Metric | Imperial (US)
- 500g rump steak, fat trimmed, chopped in chunks
- cooking spray oil
- 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 tomato paste
- 2 x 400g cans black beans, drained, rinsed
- 400g can cherry tomatoes
- 1 cup water
- ½ firm ripe avocado, diced
- 2 tablespoons chopped fresh coriandercilantroX
- squeeze lemon juice (optional)
- 4 wholemeal tortillas, plain, grilled
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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)
-
Calories 485cal
-
Kilojoules 2030kJ
-
Protein 38g
-
Total fat 18g
-
–Saturated fat 5g
-
Carbohydrates 35g
-
–Sugars 11g
-
Dietary fibre 17g
-
Sodium 680mg
-
Calcium 140mg
-
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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