Vegetarian tacos with avocado salsa
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 onion, finely diced
- 3 cloves garlic, crushed
- 1 red capsicum, diced
- 2 long red chillies, finely sliced (use less for a milder flavour)
- 1 teaspoon each of ground cumin, ground coriandercilantroX and smoked paprika
- 400g can reduced-salt chopped tomatoes
- 400g can no-added-salt kidney beans or black beans, drained
- 2 corn sweetcornXcobs, husks and silk removed
- 1 small avocado, diced
- ½ small red onion, diced
- 250g cherry tomatoes, quartered
- 2 tablespoons lime or lemon juice
- 1 tablespoon extra-virgin olive oil
- 8 small corn sweetcornXtortillas, warmed
- 2 cups shredded iceberg or butter lettuce
- 50g reduced-fat cheese, grated
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Instructions
1 In a large heavy-based pan, heat 1 teaspoon of the extra-virgin olive oil over a medium heat. Add the onion and cook, stirring, for 3–5 min until browned. Add ¹⁄³ of the garlic, the capsicum, 1 of the chillies and spices and cook, stirring, for 2 minutes. Add the canned tomatoes and beans, then simmer for 15–20 minutes, stirring occasionally.
2 Meanwhile, set a chargrill pan over high heat or heat a barbecue hotplate to high. Grill corn, turning, for 8–10 minutes, until lightly charred and tender. Set aside to cool slightly, then carefully cut kernels from the cob.
3 In a medium bowl, combine remining garlic, chilli, corn, avocado, red onion and tomatoes with lime juice and remaining olive oil.
4 Heat tortillas according to packet instructions.
5 To assemble tacos, scatter shredded lettuce over warmed tortillas. Spoon over chilli bean mix, top with grated cheese and sprinkle over avocado salsa.
Nutrition Info (per serve)
-
Calories 629cal
-
Kilojoules 2642kJ
-
Protein 21.4g
-
Total fat 20.6g
-
–Saturated fat 4.9g
-
Carbohydrates 79.8g
-
–Sugars 16.4g
-
Dietary fibre 22.0g
-
Sodium 176.8mg
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Calcium 214.8mg
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Iron 3.9mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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