Beany Nachos

Cooking Time: 30 minutes

vegetarian, high fibre, protein, anti-oxidant rich, gluten free

 

Goodness provided: This vegetarian dish is a family favourite (even for hard core meat eaters). Loaded with  kidney beans and lentils, it serves up lots of potassium, magnesium, iron and plant proteins.  Incorporating the darker in colour kidney beans, means the inclusion of a higher dose of disease-fighting antioxidants and a strong immune system.

Ingredients

2 tbsp vegetable oil
1 brown onion, finely chopped
2 garlic cloves, crushed
1 red capsicum, finely chopped
400g can lentils, drained, rinsed
2 x 400g cans diced tomatoes
1 tbsp Mexican chilli powder
2 tsp ground cumin
400g can of Mexican beans or red kidney beans, drained.
200g packet corn chips
1/2 cup of lite sour cream
Fresh coriander leaves, to serve

Guacamole
2 ripe avocados
2 tbsp lime juice
1/2 tsp ground cumin
1/2 small red onion, finely chopped
250g cherry tomatoes, quartered

Method

1, Heat oil in a large, heavy-based frying pan over medium heat. Add onion, garlic and cook, stirring, for 2-3 minutes or until onion has softened. Add the capsicum, drained lentils and kidney beans, tomatoes, chilli powder and cumin. Bring to the boil and then reduce the heat to medium-low. Simmer for 15 minutes or until mixture has thickened. Season with salt and pepper.
2. Preheat oven to 200C fan-forced. Arrange plain corn chips on a large heatproof serving platter or baking tray lined with baking paper. Spoon over the lentil mixture and feta cheese. Bake for 10 minutes or until corn chips are crisp and feta is light golden.
3. Meanwhile, make Guacamole: halve avocados and remove the stones. Using a spoon, scoop the flesh out into a bowl. Add lime juice and cumin to bowl. Using a fork, roughly mash. Add red onion and tomato. Season with salt and pepper. Stir to combine.
4. Dollop guacamole and sour cream over the baked nachos. Sprinkle with chopped coriander and spinach leaves.

Nutrition Information:

Energy 694 kcal, 33g fat, 6g saturated, 21g protein, 83g low GI carbs, 24g fibre, 870mg salt.