![Black bean chilli with guacamole and "corn chips" (Diabetes) Black bean chilli with guacamole and "corn chips" (Diabetes)](https://assets.tmecosys.com/image/upload/t_web767x639/img/recipe/ras/Assets/a82f433736d6687145dcd7bd3d063bf4/Derivates/bf933e6c893731cf287a1ca60ae61e50c79ec8ed.jpg)
难易度
我们大部分食谱的难易度都是简易的。那些需要花费更多时间和烹饪技巧的,难易度会被标注为中等或者高级。
准备时间
这是您准备这道菜肴所需的时间。
总时间
该时间包括了从准备食材到成品上桌的总时间:如腌制、烘烤、冷却等。
份量
这里显示了这道食谱的份量。
食材
Yoghurt sauce & guacamole
- 20 g fresh coriander, leaves only
- 210 g natural yoghurt, high protein (see Tips)
- 1 avocado, small (approx 200 g), flesh only
- 3 tsp freshly squeezed lime juice
- ground black pepper, to taste
Black Bean Chilli
- extra virgin olive oil spray
- 200 g red onion, cut into quarters
- 200 g red capsicum (approx. 1 medium), cut into pieces (5 cm)
- 180 g carrot, cut into pieces (4 cm)
- 300 g celery stalks, cut into pieces (3 cm)
- 2 garlic cloves
- 2 tsp ground cumin
- 2 tsp Mexican chilli powder
- 1 tsp sweet smoked paprika
- 1 tsp dried oregano
- 20 g tomato paste
- 400 g canned chopped tomatoes, no-added salt
- 400 g canned black beans, no-added salt, rinsed and drained
- 250 g water
- 3 slices corn mountain bread
- 40 g cheddar cheese, grated (optional)
- fresh coriander, leaves only, to garnish
- ground black pepper, to taste
- 营养价值
- 每 1 portion
- 热量
- 1520 kJ / 362.5 kcal
- 蛋白质
- 16 g
- 碳水化合物
- 36 g
- 脂肪
- 14 g
- 饱和脂肪
- 4.8 g
- 纤维
- 13.3 g
- 钠
- 377.5 mg
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