Spicy bean nachos with avocado salsa and salad
(at time of publication)
- 125g corn sweetcornXchips
- 3 cups (2 x 420g cans) cooked kidney beans
- ½ large onion, chopped
- ½ tablespoon oil
- 1 stalk celery, finely chopped
- 400g can no-added-salt chopped tomatoes
- 1 ½ teaspoons ground cumin
- ½ teaspoon chilli powder
- pinch oregano
- 2 teaspoons reduced-salt soy sauce
- ½ teaspoon sugar
- squeeze lemon juice
- 50g edam cheese, grated
- reduced-fat sour cream, to garnish
- 1 cup chopped fresh tomato
- ½ cup peeled and chopped cucumber
- ½ avocado, chopped
- 1 handful fresh coriandercilantroX, chopped
- 1 dash sweet chilli sauce
- 1 squeeze lemon juice
- To serve
- fresh salad made from lettuce, bean sprouts, grated carrot and whatever else you have to hand
1 Mash or process half the beans and add the chopped tomatoes. In a saucepan sauté the onion in the oil, add the spices and stir in the tomato and bean mixture, tomato paste, soy sauce, lemon juice and remaining beans. Simmer, stirring gently, until required.
2 Meanwhile, combine all salsa ingredients then set out the plates. Place a serving of corn chips on each plate, sprinkle each serve with grated cheese and flash under a hot grill until melted. Spoon on a generous serving of bean mixture, add some sour cream and top with salsa. Add a large-cupped lettuce leaf to each plate and fill the leaf with salad topped with a generous spoonful of salsa.
Any leftover bean mixture can be used to fill a jacket potato or to make quesadillas for lunch – spread a tortilla with bean mixture, add a little grated cheese and top with another tortilla. Spray a frying pan with cooking spray and cook the quesadillas on each side till golden and crispy and cut into quarters.
Nutrition Info (per serve)
Total fat 19g
–Saturated fat 6g
Dietary fibre 17g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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