
Veggie Nachos
Glicemia: 10Porzioni: 4Tempo di preparazione: 10minPasto: Cena
Micronutrienti:FolatiVitamina AMagnesio
Macronutrienti per 100 g
Energia
150kcal
Zuccheri
2g
Grassi
7g
Fibre
4g
Grassi saturi
1g
Proteine
4g
Carboidrati
20g
Sodio
118mg
Ingredienti
- 1 tbsp Olive oil
- 2 tsp Paprika
- 1 tsp Ground cumin
- 1 tsp Garlic powder
- 1 diced Onion
- 2 crushed Garlic cloves
- 2 diced Courgettes/Zucchini
- 1 diced Red (bell) pepper/Capsicum
- 420g / 15oz canned Black beans
- 200g / 7oz Corn tortilla chips
- to taste grated Vegan hard cheese
Preparazione
- Preheat grill/broiler to high.
- In a medium-sized pan, heat 1 tbsp Olive oil and add 2 tsp Paprika, 1 tsp Ground cumin, and 1 tsp Garlic powder. Stir for a few seconds.
- Add 1 diced Onion and 2 crushed Garlic cloves; cook until translucent.
- Add 2 diced Courgettes/Zucchini and 1 diced Red (bell) pepper/Capsicum; cover and cook for 5 minutes.
- Drain and rinse 420g / 15oz canned Black beans; add to the pan and stir.
- Spread 200g / 7oz Corn tortilla chips on a baking sheet and top with the cooked vegetables.
- Sprinkle with more Paprika and top with grated Vegan hard cheese.
- Grill/broil at 200°C (400°F) for 5 minutes or until cheese is melted.
- Serve in bowls and top with optional garnishes like avocado, vegan sour cream, jalapeños, and cilantro.
Micronutrienti in % del fabbisogno giornaliero
Ferro
1% del fabbisogno giornaliero
Magnesio
42% del fabbisogno giornaliero
Vitamina C
19% del fabbisogno giornaliero
Omega 3
1% del fabbisogno giornaliero
Vitamina A
43% del fabbisogno giornaliero
Calcio
35% del fabbisogno giornaliero
Folati
58% del fabbisogno giornaliero
Buono a sapersi
Feel free to swap vegetables based on availability. Keep the dish mild and kid-friendly by adding jalapeños to adults' plates only.
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