This spicy bean mix is great in tacos or burritos, either on its own, or alongside your usual meat filling to increase your intake of plant foods. Add vitamin C-rich foods such as capsicum, tomato, or a little lime juice to boost iron absorption from the beans, and finish with a spoonful of homemade guacamole (recipe shared with permission from the guacamole expert in our household)!
You'll Need:
200g red kidney beans, rinsed & drained ¼ small red onion, finely sliced
1 clove garlic, crushed
1 teaspoon tomato paste
½ teaspoon ground cumin
½ teaspoon smoked paprika
Small pinch chilli flakes (optional) ¼ teaspoon salt
1 tablespoon water
Guacamole:
1 medium avocado
2 cloves garlic, crushed
Half a red chilli, deseeded and finely sliced
Juice of half a lime
Fresh vegetables eg. tomato, capsicum, cucumber, corn kernels 2 large wholemeal tortillas
Method:
Heat a little olive oil in a pan over medium-low heat and gently fry onion and garlic for 2 minutes, until softened. Add cumin, paprika and chilli flakes, and fry a further 2 minutes.
Add tomato paste, water and kidney beans, cook for 5 minutes, mashing beans as they cook. Season to taste with salt.
Divide avocado and scoop flesh into a small bowl, mash until smooth. Add garlic, chilli and lime juice, and stir to combine. Set aside. To serve, warm tortillas and spread with bean mixture. Top with your choice of vegetables, then a spoonful of guacamole. Enjoy!
Makes 2 Serves
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