Get the kids in the kitchen making ingredients for healthier nachos that’s lower in saturated 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
Guacamole
- 1 green onion
- 1 large avocado, halved
- 1 tablespoon
- Lemon juice
Tomato salsa
- 2 medium tomatoes, diced
- 1 small Lebanese cucumber, diced
- 2 tablespoons whole fresh coriander leaves
- Corn chips, to serve (see note)
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.
- Step 3Make guacamole: Using kitchen scissors, cut onion into thin slices. Place avocado in a bowl. Mash with a fork until smooth. Stir in lemon juice and onion. Season with salt and pepper. Serve.
- Step 4Make tomato salsa: Combine tomato, cucumber and coriander in a bowl. Season with salt and pepper.
- Step 5To assemble: Place corn chips on plates. Top with guacamole, refried beans and salsa.
- Low carb
- Lower gi
- Vegan
- Vegetarian
- Egg free
- Fish free
- Gluten free
- Shellfish free
- Wheat free
Nutrition
2233 kj
Energy
31.8g
Fat Total
5.5g
Saturated Fat
8.9g
Fibre
11.5g
Protein
958mg
Sodium
46.2g
Carbs (total)
All nutrition values are per serve
Notes
Use store-bought corn chips or make your own. See related recipe.
- Author: Lucy Nunes
- Image credit: Rob Palmer
- Publication: Super Food Ideas
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