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Mexican Taco Bean Salad

QUICK FACTS

  PREPARATION TIME
10 min (for 4 serves)

 
  COOKING TIME
5 min (for 4 serves)
  LUNCH
Salad
 

SUMMARY

 

A vegetarian friendly meal, this recipe calls for mixed beans instead of ground meat. You can make the bean mixture in advance so the salad can be quickly assembled. This spicy bean salad is served on a bed of baked tortilla chips. A nice and healthy meal for lunch or as a snack at parties. 

INGREDIENTS

100 g
  Mixed Beans, canned, drained, rinsed
1.50 clove (5 g)
  Garlic, minced
0.50 tablespoon (11 g)
  Tomato Paste
1.00 chili (10 g)
  Hot Chili, chopped
1 g
  Sea Salt
1 g
  Black Pepper, ground
1.00 tomato (167 g)
  Tomato, chopped
0.50 onion (45 g)
  Onion, chopped
50 g
  Tortilla (Corn), Baked-Type
0.50 tub (104 g)
  Low-Fat Yoghurt, Plain
1.00 cup (36 g)
  Iceberg Lettuce, torn
0.25 cup (30 g)
  Cheddar Cheese, Low-Fat
 

METHOD

1. Heat oil in a large skillet over medium-high heat, saute garlic until golden.

2. Add in mixed beans, tomato paste and hot chili. Season with salt and pepper to taste. Cook for 3 minutes. Set aside.

3. In a large bowl, toss lettuce, onion, tomatoes and bean mixture.

4. Divide tortilla chips on five individual plates and top with salad.

5. Drizzle with yoghurt and sprinkle with cheese.

6. Serve immediately. 

  NUTRITIONAL PANEL
Per Serve
Energy:
814.8 kJ  (194.7 kcal)
Protein:
14.9 g
Total Fat:
2.4 g
-Saturated:
1.0 g
-Mono-Unsaturated:
0.5 g
-Poly-Unsaturated:
0.6 g
Total Carbs:
23.8 g
-Complex Carbs:
15.3 g
-Sugar:
8.4 g
Fibre:
7.2 g
Water:
222.4 mL
Alcohol:
0.0 g
Cholesterol:
7.0 mg
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