Mexican black beans with spicy avocado and grilled tortilla

Black beans are low-GI and high in fibre - a great addition to any meal. In this recipe, they form the basis of these tasty vegetarian tortillas.

Serves: 4

Time to make: 45 mins

Ingredients

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spray oil
1 large onion, finely chopped
1 large carrot, peeled, diced
1 small courgettezucchiniX, trimmed, diced
2 cloves garlic, minced
½-1 teaspoon Mexican seasoning, plus extra ¼ teaspoon
2 tablespoons no-added-salt tomato paste
2 x 400g cans black beans, drained, rinsed
400g can no-added-salt chopped tomatoes
½ firm ripe avocado, diced
2 tablespoons chopped fresh coriandercilantroX
4 corn sweetcornXtortillas, grilled

Instructions

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1 Spray a large saucepan with oil. Set over a medium heat. Add onion, carrot and courgette. Cook, stirring occasionally, for 5-6 minutes or until soft. Add garlic and Mexican seasoning. Cook, stirring, for 1 more minute. Add tomato paste and cook for 1 more minute.

2 Add black beans and tomatoes to saucepan with 1 cup water. Bring to the boil, reduce heat and simmer for 20 minutes or until mixture is thick.

3 Meanwhile, combine extra chilli powder with avocado and coriander in a medium-sized bowl.

4 Place 1 grilled tortilla on each serving plate. Top with bean mixture and spicy avocado. Serve immediately.

Variations

Make it gluten free: Use gluten-free Mexican seasoning and tomato paste.

Nutrition Info (per serve)

Calories 475cal

Kilojoules 1990kJ

Protein 19g

Total fat 12g

–Saturated fat 2g

Carbohydrates 70g

–Sugars 15g

Dietary fibre 16g

Sodium 410mg

Calcium 110mg

Iron 7mg

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.

First published: Jun 2014

2 comments on Mexican black beans with spicy avocado and grilled tortilla

Helen Smith April 29, 2021 at 8:00 am #

We loved this recipe served in taco “boats”. Quick and easy altho we had no courgettes so just left them out.

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Ann Glamuzina December 21, 2021 at 1:38 pm #

I left out courgettes too and added in a red capsicum – it was very tasty.

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