04 Mar BLACK BEAN NACHOS SHARED PLATE
BLACK BEAN NACHOS SHARED PLATE
(Serves 2)
High In Deliciousness, Iron, Fibre and Raw Veg for Vitality.
1/2 Cup (6g) Coriander leaves roughly chopped
4 Cherry tomatoes quartered.
1 Cup (25g) 1 medium lettuce leaf knife shredded lettuce or more if desired
1/2 Cup (85g) Cooked or canned and drained black beans or aduki beans
1/4 Cup (60g) Raw Wizard Plain or Chia Cashew Cultured Yoghurt
1-3 Chillies seeded depending if you like it mild, medium or hot and finely chopped or add a pinch of chilli powder to taste
3/4 Tsp Cumin powder
1 Tsp Coriander powder
1/8 Tsp Himalayan salt
1/2 A ripe avocado (95g) plus another 1/8t Himalayan salt
Juice of 1 small lime about 1 and 1/2 tbsp juice
2 Tbsp water
10 Non-GMO plain nachos chips or as many as desired.
26 x 15 cm Flat Rectangular Plate.
How
It is always better to have freshly cooked beans rather than canned. They are loaded with fresh nutrition, without table salt and sugar, and do not contain preservatives or heavy metals as can at times be the case with canned food. Soaking them first is crucial. Firstly it makes the beans very digestible after cooking as the beans begin to break down whilst soaking. Secondly, this reduces cooking time. Once cooked, drained and frozen, they are as convenient as canned beans, but so much nicer and healthier.
To cook your beans, place 1 cup (200g) in a bowl and cover them well with at least 7 cm of water. Cover the bowl with a plate. Leave like this in the fridge for 2 nights. Do not leave them at room temperature as they could begin to ferment.
Now drain and rinse beans well. Place in a pot overing with the same volume of bean to water. So if the soaked beans make up 3 cups, put 3 cups water in the pot. With the lid off, bring to the boil then simmer on a medium heat for 40 minutes or until the water has just about boiled away and the beans are tender. Do not boil the water away completely as the beans will be dry and will burn at the bottom of the pot. Allow the beans to cool and drain. Take 1/2 cup for this recipe. Freeze the rest in 1/2 cup or 1 cup portions in lidded glass jars for use in other bean recipes when needed.
- Prepare your coriander first. Remove the leaves from the stems. They have a bitter taste and are pithy. That is why they are not included. Once at the desired amount, wash, dry and chop roughly and set aside. Be sure to keep a sprig of coriander for garnish.
- Prepare your cherry tomatoes. and set aside.
- Seed your chillies, chop finely and set aside.
- Weight, wash and dry your lettuce. Roll up tightly into a sausage shape. Slice into thin rounds, making delicate shredded pieces. Set aside.
- Prepare your guacamole. Mash the avocado with a fork and add the salt and lime juice to taste. It should be quite tart. But lime has sweet notes to it making it the preferred choice over lemon in traditional Mexican guacamole. So try not to use lemon here.
- In a medium bowl, place the yoghurt, spices, salt and chillies and mix gently. Now. mix in the beans and coriander.
To Assemble
On the flat rectangular plate, place your bean mixture taking up half the plate and leaving a 3 cm edge. Top with tomatoes. and edge the beans with the lettuce. Garnish with the coriander sprig.
Next to this taking up the next to the lettuce place the guacamole, leaving the last third of the plate for the nachos. Use the nachos to scoop up this high protein Mexican yumminess.
