Layered Mexican Dip

Layered Mexican Dip

Glicemia: 4Porzioni: 7Tempo di preparazione: 25minPasto: Merenda
Micronutrienti:CalcioFolatiVitamina A

Macronutrienti per 100 g

Energia
141kcal
Zuccheri
2g
Grassi
9g
Fibre
4g
Grassi saturi
2g
Proteine
7g
Carboidrati
10g
Sodio
191mg

Ingredienti

  • 260g / 9.17oz Greek-style yoghurt
  • 0.5 Lemon or lime juice
  • 125ml / 4.23fl oz Tomato salsa
  • 3 cut into sticks Radishes
  • 0.5 diced Red capsicum
  • 1 diced Lebanese cucumber
  • 50g / 1.76oz grated Cheddar cheese
  • 1 tbsp Extra virgin olive oil
  • 0.5 finely diced Brown onion
  • 1 crushed Garlic clove
  • 400g / 14.11oz drained and rinsed Black beans or red kidney beans
  • 1.5 tsp Ground cumin
  • 1.5 tsp Smoked paprika
  • 0.5 tsp Cayenne pepper
  • 0.5 tsp Salt
  • 2 ripe Avocados
  • 0.5 crushed Garlic clove
  • 1 Lemon or lime juice
  • 0.25 cup Coriander leaves

Preparazione

  1. To make the refried beans, heat 1 tbsp extra virgin olive oil in a frying pan over medium heat.
  2. Fry 0.5 finely diced brown onion and 1 crushed garlic clove until soft.
  3. Add 400g drained and rinsed black beans or red kidney beans, 1.5 tsp ground cumin, 1.5 tsp smoked paprika, 0.5 tsp cayenne pepper, and 0.5 tsp salt. Mash to combine. Cook for 2-3 minutes, then stir in 125ml water to loosen. Set aside to cool.
  4. For the guacamole, scoop the flesh of 2 ripe avocados and add 0.5 crushed garlic clove, juice of 1 lemon or lime, and 0.25 cup coriander leaves. Mash until smooth.
  5. Whisk together 260g Greek-style yoghurt and juice of 0.5 lemon or lime.
  6. Mix 125ml tomato salsa with 3 cut into sticks radishes, 0.5 diced red capsicum, and 1 diced Lebanese cucumber.
  7. To assemble, spread the refried beans in a serving dish, sprinkle with 50g grated cheddar cheese, spread guacamole, then yoghurt. Top with salsa mixture. Serve with chips and vegetable sticks.

Micronutrienti in % del fabbisogno giornaliero

Ferro
1% del fabbisogno giornaliero
Magnesio
31% del fabbisogno giornaliero
Vitamina C
11% del fabbisogno giornaliero
Omega 3
4% del fabbisogno giornaliero
Vitamina A
47% del fabbisogno giornaliero
Calcio
59% del fabbisogno giornaliero
Folati
55% del fabbisogno giornaliero

Buono a sapersi

Tinned refried beans are convenient but homemade is better. Remove seeds from chilli for milder heat.
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Ricetta: Layered Mexican Dip | GrowwW | GrowwW