Get the kids in the kitchen making ingredients for healthier nachos that’s lower in fat, then put bowls and plates on the table for a family DIY dinner!
Ingredients
- 1 tablespoon olive oil
- 1 brown onion, finely chopped
- 2 garlic cloves, crushed
- 3 teaspoons ground cumin
- 1 teaspoon ground coriander
- 400g can salt-reduced red Kidney beans, drained, rinsed
Method
- Step 1Heat oil in a saucepan over medium heat. Add onion. Cook, stirring, for 3 minutes or until softened. Add garlic, cumin and coriander. Cook, stirring, for 30 seconds or until fragrant. Add beans and 1/3 cup cold water. Cook, uncovered, for 5 minutes or until heated through. Remove from heat. Cool slightly.
- Step 2Transfer mixture to a heatproof bowl. Using a potato masher, coarsely mash. Season with pepper.
- Vegan
- Vegetarian
Nutrition
487 kj
Energy
5g
Fat Total
1g
Saturated Fat
5g
Protein
196.52mg
Sodium
2g
Carbs (sugar)
10g
Carbs (total)
All nutrition values are per serve
- Author: Lucy Nunes
- Image credit: Rob Palmer
- Publication: Super Food Ideas
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