Healthy Mexi-Bean Bowl With Tortilla Recipe
Ingredients
- 1 tsp oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 2 400 g cans black beans or kidney beans, drained and rinsed
- 2 tsp ground cumin
- 2 tsp smoked paprika
- 1 tsp ground coriander
- 1 tsp reduced-salt vegetable stock powder
- 1 tbs no-added-salt tomato paste
- 1 1/2 cups frozen corn kernel, defrosted
- 1 avocado, sliced
- 2 tomatoes, chopped
- 4 wholemeal or wholegrain wraps
- 1 lime, optional
Method
- Add oil to the frying pan and heat it up to a medium heat while you finely chop the onion and mince the garlic.
- Cook the onion for 2 minutes, then add the drained and rinsed beans, spices, stock, tomato paste and garlic and cook for 4-5 minutes. Add a ¼ cup of water if it starts to stick to the pan.
- While the beans and spices are cooking, defrost the corn, and chop up the avocado and tomato.
- Serve the spiced beans with the vegetables, tortilla and a squeeze of lime juice.
Variation:
- Replace 1 ½ cups frozen corn kernels with one 400 g can of corn kernels, drained.
- These beans are also great with rice or a baked potato.
- Use up whatever salad vegies you have. Cucumber, capsicum, purple onion and lettuce are all great additions.
- Want more flavour pop? Fresh coriander, pickled jalapenos, hot sauce or salsa and Greek yoghurt all add a little kick.
Healthy tip!
Use the left-over water from cooking vegetables to make stock or soup. It's full of vitamins!
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2183 kJ | 519 kJ |
| 522 Cal | 124 Cal | |
| Protein | 18.7 g | 4.5 g |
| Fat, total | 14.6 g | 3.5 g |
| — saturated | 4.6 g | 1.1 g |
| Carbohydrate | 70.2 g | 16.7 g |
| — sugars | 11.5 g | 2.7 g |
| Sodium | 842 mg | 200 mg |
| Fibre | 19.3 g | 4.6 g |
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