+ the healthy chef recipes +

Nacho Beans

What I love about this recipe is that it’s budget friendly, it freezes well and it tastes so damn good! I often make this recipe for a casual weekday dinner and serve straight from the pan topped with chunks of avocado, lime and a dollop of thick yoghurt. You can serve them as is, or accompany with organic corn tortillas or a large leafy side salad.

What’s great about it:

Black beans are low GI, which will keep your blood sugar levels stable as well as keep you full and satisfied after eating them. They are packed with protein your body needs for repair, for building lean muscle and to nourish your immune system. 1 cup of these beans has around 20 grams of protein as well as 18 g of fibre. The fibre helps support digestive health and will keep you regular as well as helping to lower blood cholesterol. Tomatoes are also a rich source of vitamins A and C and folic acid. They are packed with antioxidants, including alpha-lipoid acid, lycopene, choline, folic acid, beta-carotene and lutein that are known to have anti-cancer benefits. Avocado contains the antioxidant vitamin E and it’s also a good mono-unsaturated fat that acts as an anti-inflammatory. A touch of chilli can help stimulate digestion.

+ ingredients & methods +

ingredients (4)

2 eschalots, finely chopped
1 clove garlic, smashed
1 red capsicum, diced
1 teaspoon ground cumin powder
1/2  teaspoon smoked paprika
1 bunch coriander
1 corn cob
250 g cooked black beans (I used 1 tin organic cooked black beans that were rinsed and drained)
750 g Roma tomatoes, chopped with the skin
Pinch of sea salt, black pepper
Flaked chilli-optional if you want a little heat
1 – 2 avocados
2 limes
Greek style yoghurt to serve
Sunflower crackers, organic tortilla chips or baked sweet potato chips to serve.


  1. Sauté the eschallots and garlic in 1 tablespoon olive oil for a minute over a medium heat.
  2. Add capsicum, cumin powder and smoked paprika and cook through for another minute.
  3. Add 1/4 cup of water and tomatoes and mix through.
  4. Reduce the heat and simmer gently for 10 minutes or until tomatoes have collapsed and starting to form a rich fragrant sauce.
  5. Remove kernels from the corn with a knife and add to simmering tomatoes along with the black beans.
  6. Season with salt and pepper and a pinch of chilli if you want a little heat.
  7. At this stage, you can add a small splash of water if needed to keep the beans moist.
  8. Fold through chopped coriander and taste.
  9. Serve with avocado wedges, limes and thick yoghurt.
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