Sour cream adds a touch of indulgence to this protein-packed bean stew.
Ingredients
- 2 teaspoons olive oil
- 2 celery sticks, ends trimmed, finely chopped
- 1 red onion, finely chopped
- 2 garlic cloves, crushed
- 1/2 teaspoon ground chilli
- 2 x 400g cans no-added-salt chopped tomatoes
- 2 x 400g cans four bean mix, rinsed, drained
- 1 tablespoon fresh lime juice
- 80g light sour cream
- Chopped fresh coriander, to serve
- Lime wedges, to serve
Tortilla crisps
- 4 corn tortillas, quartered
- Olive oil spray
- 1 teaspoon paprika
Method
- Step 1To make the tortilla crisps, preheat oven to 200°C. Spray both sides of the tortillas with olive oil spray and sprinkle with paprika. Place on a large baking tray and bake for 5 minutes or until crisp.
- Step 2Meanwhile, heat the oil in a large saucepan over medium heat. Add the celery and onion and cook, stirring occasionally, for 6 minutes or until soft. Add the garlic and chilli and cook, stirring, for 1 minute or until aromatic.
- Step 3Add the tomato to the pan and stir until well combined. Bring to the boil. Reduce the heat to low and simmer, stirring occasionally, for 10 minutes.
- Step 4Add the beans and simmer for a further 10 minutes or until the beans are tender. Stir in the lime juice. Taste and season with salt and pepper.
- Step 5Divide among serving bowls. Top with a dollop of sour cream and sprinkle with coriander. Serve with the tortilla crisps and lime wedges.
- High fibre
- Low fat
- Low kilojoule
- Lower gi
- Vegetarian
Nutrition
1225 kj
Energy
8g
Fat Total
3g
Saturated Fat
13g
Fibre
12g
Protein
11mg
Cholesterol
765.27mg
Sodium
12g
Carbs (sugar)
36g
Carbs (total)
All nutrition values are per serve
Notes
Freezing tip: Prepare the recipe to the end of step 4. Set aside to cool completely. Place in an airtight container. Label, date and freeze for up to 3 months. Place in the fridge overnight to thaw. Reheat and continue from step 5.
- Author: Chrissy Freer
- Image credit: Rob Palmer
- Publication: Australian Good Taste
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