Mexican black bean tortilla with guacamole and salad

Joanne Hart Joanne Hart Nuffield Health Nutritional Therapist
This Mexican-inspired dish provides a balanced source of protein, carbohydrates and essential fatty acids.

Ingredients

  • 2 large tortillas or 4 small tortillas 
  • Can of black beans 
  • ½ chopped onion 
  • Avocado
  • Lime 
  • Jar of roasted red peppers or fresh peppers lightly sautéed
  • Salt and pepper 
  • Fresh coriander 
  • Salad to serve.

  • (Serves 2)

    Preparation method

    1. Warm the black beans
    2. Add fresh or dried chilli to taste
    3. Make guacamole by lightly mashing an avocado with juice from ½ lemon, ½ tsp salt, black pepper to taste, and ½ chopped onion
    4. Mix in fresh coriander and taste
    5. Add more lime, coriander or seasonings as needed
    6. Warm the tortillas
    7. Place a portion of beans onto the tortilla, and a couple of slices of roasted pepper (warm if required)
    8. Roll up and enjoy with a large side salad and the guacamole.

    Nutritional information

    This well-balanced dish will support your digestive system through black beans which are a source of indigestible fibre. They contain anti-inflammatory phytonutrients called anthocyanins, which give them their black colour, and work with other nutrients to promote good health.

    Avocados provide a healthy, creamy and filling source of fat and have been linked to a reduced risk of heart disease, when part of a balanced diet.


    Last updated Wednesday 18 December 2019