Vegetarian Black Bean Chilli with Guacamole and Salsa
A delicious, fresh and nutritious Tex-Mex dish served on its own or with guacamole, salsa and Greek yoghurt (to replace the sour cream).
Ingredients
- 500g (17.6oz or 2½ cups) black beans
- 1 large red bell peper
- 1 large yellow bell pepper
- 1.5 large red onion
- 200g (7oz) or 2 avocados
- 4 limes
- 2.5 tbsp extra virgin olive oil
- 1 tbsp coriander leaves
- 300g (10.6oz or 2 cups) cherry tomatoes
- 150g (5.3oz or ⅔ cup) Greek yoghurt
- 2.5 tsp chilli powder
- 2 tsp agave syrup
- 1 tsp Celtic salt
- 3 garlic cloves
- 1.5 tbsp cumin powder
- 1 tbsp smoked paprika
- 1 tbsp dried origanum
- Pinch of black pepper
Instructions
- Mince the 3 cloves of garlic and set aside for ten minutes. Chop the onion, tomatoes and slice the bell peppers.
- Fry two-thirds of the onion in 1 tbsp of olive oil, add the sliced peppers for 5 minutes, then add the black beans, 1 tbsp origanum, 1 tbsp cumin, 1 tbsp smoked paprika, 2 tsp minced garlic, 1/2 tsp Celtic salt and 1 tsp chilli powder and cook for another 5 minutes on medium heat, stirring regularly.
- For the Salsa: mix together the remaining onion (1/2 an onion), tomatoes, 1 tbsp olive oil, juice of 3 limes, 1 tsp chilli, 1 tsp minced garlic, 1/2 tsp cumin powder, 1/4 tsp Celtic salt, 2 tsp Agave syrup, 1 tbsp finely chopped coriander leaves.
- For the guacamole: mash two avocados, add the juice of one lime, 1/4 tsp Celtic salt, 1 tsp olive oil, a pinch of pepper, 1/2 tsp chilli powder, 1/2 tsp cumin and mix well.
- Serve the bean chilli with the salsa, guacamole and greek yoghurt.
- Optional: you can serve with corn, gluten-free or wholewheat tortillas
Notes
This is a super nutritious and healthy dish that has loads of flavour and offers a healthier alternative to traditional Tex-Mex food, which can often be very high in saturated fat and refined carbohydrates. One serving supplies approximately 84% of the daily required fibre, 4 portions of vegetables and 16.9g of protein, making this a great, tasty vegetarian meal. The sour cream has been replaced with Greek yoghurt to make the dish healthier. Try to cook with extra virgin olive oil, which is a better alternative to traditional vegetable oils, that oxidise easily at high cooking temperatures, damaging them. Although olive oil is also considered a vegetable oil, due to its high polyphenol content, it is less prone to becoming oxidised.
One serving contains almost 3X the daily required vitamin C, which is a very important anti-oxidant in the body, boosting the immune system, protecting the cardiovascular system and reducing inflammation. The dish also supplies almost all the B vitamins and about half of the daily required potassium and magnesium, vital for the electrolyte balance in the body and health of the cardiovascular system, to mention some examples of their functions. The dish is vegan-friendly if you exclude the Greek yoghurt.
Approximate micronutrient info per serving:
Vitamins
B1 (Thiamine) - 0.5mg (48%)
B2 (Riboflavin) - 0.3mg (25%)
B3 (Niacin) - 4.4mg (32%)
B5 (Pantothenic Acid) - 1.8mg (36%)
B6 (Pyridoxine) - 0.8mg (65%)
B12 (Cobalamin) - 0.1µg (6%)
Folate - 301µg (75%)
Vitamin A - 218.5µg (31%)
Vitamin C - 201.1mg (268%)
Vitamin D - 34.5IU (6%)
Vitamin E - 5.2mg (34%)
Vitamin K - 39.9µg (44%)
Minerals
Calcium - 242.4mg (24%)
Copper - 0.5mg (58%)
Iron - 5.9mg (33%)
Magnesium - 149.2mg (47%)
Manganese - 1.1mg (63%)
Phosphorus - 286.8mg (41%)
Potassium - 1331.8mg (51%)
Selenium - 5.0µg (9%)
Sodium - 557.3mg (37%)
Zinc - 2.3mg (28%)
% RDI based on an adult female
Nutrition Information:
Yield: 4 Serving Size: 484gAmount Per Serving: Calories: 472kcalTotal Fat: 20.3gNet Carbohydrates: 41.2gFiber: 21.1gProtein: 16.9g
