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Black beans are high in protein and fibre and a good source of vitamin B1 and many minerals including magnesium and iron. The protein and fibre combination will help you keep fuller for longer, and is therefore a good recipe for weight control.
Avocado is also high in fibre and a good source of vitamins C and E, both considered to be antioxidant. They also contain monounsaturated fats, which are considered as “good fats” as they may protect against heart disease.
Takes 30-45 mins to prepare, serves 4 people
Note: adding cheese or sour cream will significantly increase the fat content and calories. Mixed salad would work well with this dish.
Cooking oil spray
1 large onion, finely chopped
1 large carrot, diced
1 courgette (zucchini), diced
2 garlic cloves, crushed
1/2-1 tsp chilli powder (depending on how hot you like it)
1 tsp smoked paprika
2 tbsp tomato puree
2 x 400g tins of black beans, drained
400g tin of chopped tomatoes
1 firm but ripe avocado, diced
4 corn tortillas ( you can buy these as wholemeal or gluten-free versions)
2 tbsp chopped fresh coriander (cilantro)
1. Spray a large saucepan with oil and place over a medium heat. Add the onion, carrot and courgette and cook, stirring occasionally, until soft. Add garlic, chilli powder, paprika, and coriander and cook for a further minute. Stir through the tomato puree and cook for another minute.
2. Add the beans and chopped tomatoes with 100ml of water and bring to the boil. Reduce the heat and simmer for about 20mins, until thickens.
3. Combine the avocado with a pinch of chilli powder in a small bowl and warm the tortillas through.
4. Serve by topping the tortillas with the bean mixture and avocado, fold and eat.
Seb is a writer and blogger of food and nutrition. He holds a bachelors and a masters degree in nutrition science, and has studied sports and exercise nutrition at postgraduate level. He specialises in plant-based nutrition and believes passionately that we can all live with a little less meat. He writes for www.veggieandspice.com and www.itsaboutnutrition.com