Smoky bean and tomato bowl (Diabetes, TM6)
TM6

Smoky bean and tomato bowl (Diabetes, TM6)

4.7 (7 ratings)

Ingredients

  • 2 garlic cloves
  • extra virgin olive oil spray
  • 100 g red onion, cut into 1 cm wedges
  • 150 g red capsicum, deseeded and cut in strips (5 mm x 4-5 cm)
  • 110 g water
  • ¼ tsp dried chilli flakes
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 400 g canned kidney beans, no-added salt, rinsed and drained
  • 400 g canned diced tomatoes, no-added salt
  • 2 tsp balsamic vinegar
  • 95 g natural yoghurt, high protein (see Tip)
  • 200 g avocado, flesh only, sliced, to serve
  • 6 sprigs fresh coriander, leaves only
  • ground black pepper, to taste

Nutrition
per 1 portion
Calories
1930 kJ / 461.5 kcal
Protein
18.5 g
Carbohydrates
45 g
Fat
18.5 g
Saturated Fat
4 g
Fibre
22.5 g
Sodium
81.5 mg

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