Your Recipe

Black beans & avocado on toast

Ingrédient Quantité Calories
Avocats 150g 240kcal
Citron vert / lime 32.5g 10kcal
Coriandre 8g 2kcal
Ail 6g 9kcal
Huile d'olive 56g 495kcal
Feuilles de coriandre fraiches 8g 2kcal
Pain, blé 112g 307kcal
Oignons rouges, crus 197g 87kcal
Tomates cerises, crues 270g 49kcal
Cumin, moulu 3.2g 12kcal
Haricots, noirs, graines mûres, en conserve, à faible teneur en sodium 800g 728kcal

Recipe Instructions:

Ingredients
270g cherry tomatoes, quartered
1 red or white onion, finely chopped
½ lime, juiced
4 tbsp olive oil
2 garlic cloves, crushed
1 tsp ground cumin
2 tsp chipotle paste or 1 tsp chilli flakes
2 x 400g cans black beans, drained
small bunch coriander, chopped
4 slices bread
1 avocado, finely sliced
Method
STEP 1
Mix the tomatoes, ¼ onion, lime juice and 1 tbsp oil and set aside. Fry the remaining onion in 2 tbsp oil until it starts to soften. Add the garlic, fry for 1 min, then add the cumin and chipotle and stir until fragrant. Tip in the beans and a splash of water, stir and cook gently until heated through. Stir in most of the tomato mixture and cook for 1 min, season well and add most of the coriander.

STEP 2
Toast the bread and drizzle with the remaining 1 tbsp oil. Put a slice on each plate and pile some beans on top. Arrange some slices of avocado on top, then sprinkle with the remaining tomato mixture and coriander leaves to serve.

Valeurs nutritives
Taille des portions 411 g | ml
Quantité par portion 485
2029
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 22g 28%
Gras saturés 3.1g 15%
Sodium 419mg 18%
Total des glucides 59g 21%
Fibres alimentaires 20g 71%
Sucre 7.1g
Protéine 17g 34%
Vitamine D 0mcg 0%
Calcium 140mg 11%
Fer 6.1mg 34%
Potassium 1144mg 24%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 45.13 mcg 5%
Thiamine [B1] 0.458 mg 38%
Riboflavine [B2] 0.385 mg 30%
Niacine [B3] 3.966 mg 25%
Acide pantothénique [B5] 1.228 mg 25%
Vitamine B6 0.323 mg 19%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 193.475 mcg 0%
Vitamine C 26.417 mg 29%
Vitamine D 0 mcg 0%
Vitamine E 4.596 mg 31%
Vitamine K 40.125 mcg 33%
Bétaïne 24.313 mg 0%
Choline 62.997 mg 11%
Carbohydrates
nutriment Quantité DV
Total des glucides 58.9 g 21%
Sugars 7.1 g 14%
Fibres alimentaires 19.8 g 71%
Carbohydrate 4.7 g 0%
Glucides nets 51.7g
acides aminés
nutriment Quantité DV
Alanine 0.609 g 0%
Arginine 0.719 g 0%
Acide aspartique 1.697 g 0%
Cystéine 0.129 g 0%
Acide glutamique 2.349 g 0%
Glycine 0.543 g 0%
Histidine 0.362 g 0%
Isoleucine 0.617 g 0%
Leucine 1.099 g 0%
Lysine 0.916 g 0%
Méthionine 0.177 g 0%
Phénylalanine 0.769 g 0%
Proline 0.738 g 0%
Sérine 0.819 g 0%
Thréonine 0.492 g 0%
Tryptophane 0.158 g 0%
Tyrosine 0.315 g 0%
Valine 0.753 g 0%
Minéraux
nutriment Quantité DV
Calcium 140.29 mg 11%
Cuivre 0.59 mg 66%
Fluorure 4.18 mcg 0%
Fer 6.07 mg 34%
Magnésium 110.03 mg 26%
Manganèse 1.01 mg 44%
Phosphore 317.68 mg 25%
Potassium 1143.94 mg 24%
Sélénium 11.38 mcg 21%
Sodium 418.81 mg 18%
Zinc 1.89 mg 17%
autres
nutriment Quantité DV
Eau 307.732 g 0%
Cendres 4.829 g 0%