Healthy vegetarian nachos

Nachos are always a crowd pleaser.  But a big pile of mince on top of fried corn chips topped with tonnes of cheese and sour cream does not make a very nutritious meal.  This is a delicious, healthy vegetarian nacho alternative to the greasy favourite.  Personally, I enjoy this far more! It’s perfect for meatless Monday.

I have to say that for a long time I was a bit weary of making dishes with beans/legumes.  But every recipe I’ve made has turned out delicious, and this version of healthy vegetarian nachos is a favourite in my home.  You know when you’re meat loving husband enjoys the vegetarian version better you’re onto a winner.    These healthy vegetarian nachos uses kidney beans and black beans to make a delicious, filling vegetarian chilli.  Serve with sliced avocado or homemade guacamole, salsa and just a small serve of corn chips and you’ve got a nutritious meal that’s a good source of protein, fibre and nutrients.

Did you know that kidney beans are really high in antioxidants?  Yup, kidney beans are a clear superstar when it comes to antioxidants, beating many other vegetables.   They are also a good source of magnesium, potassium, iron, folate and thiamine.  Black beans are also a good source of nutrients and antioxidants. The surface coat of the black bean is an excellent source of three anthocyanin flavonoids: delphinidin, petunidin, and malvidin. These three anthocyanins are which gives black beans their colour.

I use organic beans and tomatoes most of the time as they’re still really cheap – under $2.5o a can.

Here’s how:

Healthy Vegetarian Nachos

1 tablespoon of oil
5 cloves of garlic, crushed
1 small onion, finely diced
1 tablespoon cumin
1 teaspoon ground chilli
1/2 teaspoon cinnamon
2 teaspoons cocoa powder
1 can organic black beans
1 can organic kidney beans
2 cans organic canned tomatoes
salt and pepper
jalepeno peppers
fresh coriander (optional)
Avocado
lemon or lime

Method:

In a large fry pan, heat the oil over a medium heat.  Add the garlic, onion, spices and cocoa.  Stir well until the onions soften – around 5-8 minutes.  Rinse and drain the beans and add to the spice mix.  Add the canned tomatoes and season with salt and pepper.  Leave to simmer for 20-30 minutes until the chilli has thickened and some of the tomato juice has evaporated.  Stir through some jalepenos – use as many or as few as you’d like.  They add some spice and a nice crunch.

Serve with some avocado – sliced or mashed with lemon/lime juice, some fresh corriander and just a handful of corn chips.  Garden of Eatin’ make a yummy organic corn chip – check them out here.

This vegetarian chilli is nice in tortilla wraps with salad and also simply by its self as a nourishing, filling meal.