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Vegetarian Nachos
Ingredients
Beans
1 brown onion any colour
1 garlic clove
2 teaspoons mexican spice mix
1 carrot
1 red capsicum any colour
2 400g tin diced tomatoes no added salt
1 cup chicken stock
1 x 420g can 4 bean mix, drained and rinsed
1 x 420g can red kidney beans or black beans, drained and rinsed
1 x 420g can lentils, drained and rinsed
Drizzle extra virgin olive oil
Salsa
1 avocado
1 cucumber
lemon juice
Jalapeno peppers and capers
Salt and pepper to taste
To Serve
70 g reduced-salt natural corn chips unsalted if available
80 g Reduced fat cheddar cheese
Instructions
- Heat olive oil in a large pot to a moderate heat
- Prepare your vegetables for the beans, by chopping the onion, capsicum and carrot into small pieces, and crush garlic
- Add onion and garlic to preheated pot and cook for 1-2 minutes
- Add canned tomatoes, 4 bean mix, kidney beans and lentils, along with the stock, capsicum and carrot, and stir to combine.
- Reduce the heat and simmer for 30 mins, until the veggies are cooked and the tomato sauce is beginning to thicken
- Whilst the beans are cooking, chop all the ingredients for the salsa into small pieces
- Mix the salsa ingredients together in a bowl, and add lemon/lime and pepper to taste
- Now that the beans have finished cooking, use a stick blender to roughly blend the bean mixture. You’re looking for when the bean mixture looks roughly chopped (a little like mince), not smooth like soup. (You could use a vegetable masher here instead). If the mixture still has quite a bit of liquid, simmer a little more over a low heat until it starts to thicken some more
- Serve beans between bowls and sprinkle with cheese, add a dollop of yoghurt and spoon avocado salsa on top
- Serve corn chips alongside each bowl for people to scoop up the beans
Nutrition
Calories: 506kcalCarbohydrates: 54gProtein: 24gFat: 19gSodium: 306mgFiber: 19gCalcium: 310mg
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