Tortilla stack
Serves: 4
Time to make: 40 mins
Hands-on time: 15 mins
Total cost: $13.48 / $3.37 per serve
(at time of publication)
Ingredients
- cooking spray oil
- 2 cups diced pumpkin
- 1 tablespoon oil
- 1 onion, finely chopped
- 1 tablespoon ground coriander
- 2 teaspoons ground cumin
- 1 tablespoon tomato paste
- 300g salsa sauce
- 400g can mixed beans, drained, rinsed
- 4 extra-light flour tortillas
- ¾ cup grated reduced-fat cheddar cheese
- 3 cups fresh spinach
- ½ medium avocado
- ½ lemon, juice
Log In or Sign Up to save this recipe to your shopping list.
Instructions
1 Preheat oven to 190°C. Spray a 22cm cake tin with oil. Cook pumpkin for 6-7 minutes in boiling water. Drain.
2 Heat oil in a pan. Cook onion until tender. Add coriander and cumin. Cook for a few more minutes.
3 Add pumpkin and cook for 2-3 minutes. Stir in paste, salsa and beans. Cook for a few more minutes.
4 Place 1 tortilla in cake tin base. Spoon one-third of the bean and pumpkin mix over. Sprinkle over one-third of the cheese. Top with one-third of the spinach. Cover with another tortilla. Press down lightly.
5 Repeat layers twice more ending with a tortilla. Bake for 20-25 minutes until hot and top tortilla is golden. Rest for 10 minutes before removing from pan. Mash avocado with lemon juice and serve with tortilla garnished with fresh coriander and lime.
Variations
Try replacing mixed beans with chickpeas or kidney beans for a change.
Nutrition Info (per serve)
-
Calories 447cal
-
Kilojoules 1870kJ
-
Protein 19g
-
Total fat 19g
-
–Saturated fat 7g
-
Carbohydrates 50g
-
–Sugars 12g
-
Dietary fibre 12g
-
Sodium 820mg
-
Calcium 300mg
-
Iron 4mg
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.
