Black bean chilli with guacamole and "corn chips" (Diabetes)

Black bean chilli with guacamole and "corn chips" (Diabetes)

3.4 9 değerlendirme

Hazırlık 15 dk

Toplam 55 dk

4 portions

Malzemeler

Yoghurt sauce & guacamole

fresh coriander leaves only
20 g
natural yoghurt high protein (see Tips)
210 g
avocado small (approx 200 g), flesh only
1
freshly squeezed lime juice
3 tsp
ground black pepper to taste

Black Bean Chilli

extra virgin olive oil spray
red onion cut into quarters
200 g
red capsicum (approx. 1 medium), cut into pieces (5 cm)
200 g
carrot cut into pieces (4 cm)
180 g
celery stalks cut into pieces (3 cm)
300 g
garlic cloves
2
ground cumin
2 tsp
Mexican chilli powder
2 tsp
sweet smoked paprika
1 tsp
dried oregano
1 tsp
tomato paste
20 g
canned chopped tomatoes no-added salt
400 g
canned black beans no-added salt, rinsed and drained
400 g
water
250 g
corn mountain bread
3 slices
cheddar cheese grated (optional)
40 g
fresh coriander leaves only, to garnish
ground black pepper to taste

Zorluk

kolay

Besin Değeri şuna göre 1 portion

Sodyum 377.5 mg

Protein 16 g

Kalori 1520 kJ / 362.5 kcal

Yağ 14 g

Lif 13.3 g

Doymuş Yağ 4.8 g

Karbonhidrat 36 g

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