Taco bowl with spicy beans

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

See favs

Everyone loves an easy, throw-together bowl that's low-calorie, full of vege and loads of flavour. And if you have leftover spicy beans, you can freeze them for use later.

Serves: 4

Time to make: 45 mins

Ingredients

More weights & measures

1 tablespoon olive oil
1 medium red onion, finely chopped
2 cloves garlic, crushed
1 teaspoon ground cumin
½ teaspoon dried chilli flakes
4 large tomatoes, chopped
350g kumarasweet-potatoX, peeled, cut in 1cm cubes
400g can black beans, rinsed, drained
1 cup water
120g baby spinach or salad leaves
1 large telegraph cucumber, thinly sliced
1 medium ripe avocado, sliced
80g feta, crumbled

Instructions

1 Heat oil in a large saucepan over medium heat. Gently fry onion for 5 minutes, or until softened. Add garlic and spices and cook, stirring, for 1 minute, or until fragrant.

2 Add tomatoes; simmer for 3–4 minutes. Add chopped kumara, black beans and water and bring to the boil. Partially cover and simmer for 20 minutes, or until kumara is tender and mixture is thick.

3 Meanwhile, divide baby spinach and sliced cucumber between serving bowls. Top with kumara and bean mixture, sliced avocado and crumbled feta.

Variations

Make it vegan: Use vegan feta cheese.

Make it gluten free: Check ground cumin is gluten free.

HFG tip

You can freeze the kumara and black bean mixture to use on busy nights.

Nutrition Info (per serve)

Calories 391cal

Kilojoules 1640kJ

Protein 14g

Total fat 19g

–Saturated fat 4g

Carbohydrates 40g

–Sugars 13g

Dietary fibre 12g

Sodium 340mg

Calcium 170mg

Iron 4.5mg

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.

Save to favs/meal planning

Log in now in to enjoy this feature

See favs PRINT