Enjoy the earthy flavours of black bean, creamy avocado and crunchy corn chips with a soup served to satisfy – ready in just 30 minutes.
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 red capsicum, diced
- 1 brown onion, finely chopped
- 1 garlic clove, finely chopped
- 1 teaspoon ground cumin
- Pinch of dried chilli flakes
- 1 litre Massel vegetable liquid stock
- 400g can diced tomatoes
- 1 cup frozen corn kernels
- 425g can black beans, drained, rinsed
- 1 tablespoon fresh lime juice
- 1/2 x 175g packet corn chips
- 1/4 cup fresh coriander leaves, chopped
- 1/2 avocado, diced
- 80g fetta, crumbled (vegetarian fetta, optional)
Method
- Step 1Heat oil in a large saucepan over medium-high heat. Add capsicum and onion. Cook, stirring often, for 5 minutes or until softened. Add garlic, cumin and chilli. Stir to combine.
- Step 2Add stock, tomatoes, corn and beans. Bring to a simmer. Reduce heat to medium. Simmer for 10 minutes or until liquid has reduced slightly. Stir in lime juice. Season with salt and pepper.
- Step 3Serve topped with corn chips. Sprinkle with coriander, avocado and fetta.
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1742 kj
Energy
21.5g
Fat Total
7.4g
Saturated Fat
8.5g
Fibre
12.7g
Protein
13mg
Cholesterol
1478mg
Sodium
39.8g
Carbs (total)
All nutrition values are per serve
- Author: Gemma Luongo
- Image credit: Al Richardson
- Publication: Super Food Ideas
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