Your Recipe

Black beans & avocado on toast

Ingredient Amount Calories
Avocados 150g 240kcal
Lime 32.5g 10kcal
Coriander (Cilantro) Leaves 8g 2kcal
Garlic 6g 9kcal
Olive oil 56g 495kcal
Coriander (cilantro) leaves raw 8g 2kcal
Bread, wheat 112g 307kcal
Onions, red, raw 197g 87kcal
Tomatoes, Cherry, Raw 270g 49kcal
Cumin, ground 3.2g 12kcal
Beans, black, mature seeds, canned, low 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.

Nutrition Facts
Portion Size 411 g | ml
Amount Per Portion 485
2029
kcal
kilojoules
% Daily Value *
Total Fat 22g 28%
Saturated Fat 3.1g 15%
Sodium 419mg 18%
Total Carbohydrate 59g 21%
Dietary Fiber 20g 71%
Sugar 7.1g
Protein 17g 34%
Vitamin D 0mcg 0%
Calcium 140mg 11%
Iron 6.1mg 34%
Potassium 1144mg 24%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 45.13 mcg 5%
Thiamin [B1] 0.458 mg 38%
Riboflavin [B2] 0.385 mg 30%
Niacin [B3] 3.966 mg 25%
Pantothenic acid [B5] 1.228 mg 25%
Vitamin B6 0.323 mg 19%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 193.475 mcg 0%
Vitamin C 26.417 mg 29%
Vitamin D 0 mcg 0%
Vitamin E 4.596 mg 31%
Vitamin K 40.125 mcg 33%
Betaine 24.313 mg 0%
Choline 62.997 mg 11%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 58.9 g 21%
Sugars 7.1 g 14%
Dietary fiber 19.8 g 71%
Carbohydrate 4.7 g 0%
Net carbs 51.7g
Aminoacids
Nutrient Amount DV
Alanine 0.609 g 0%
Arginine 0.719 g 0%
Aspartic acid 1.697 g 0%
Cysteine 0.129 g 0%
Glutamic acid 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%
Methionine 0.177 g 0%
Phenylalanine 0.769 g 0%
Proline 0.738 g 0%
Serine 0.819 g 0%
Threonine 0.492 g 0%
Tryptophan 0.158 g 0%
Tyrosine 0.315 g 0%
Valine 0.753 g 0%
Minerals
Nutrient Amount DV
Calcium 140.29 mg 11%
Copper 0.59 mg 66%
Fluoride 4.18 mcg 0%
Iron 6.07 mg 34%
Magnesium 110.03 mg 26%
Manganese 1.01 mg 44%
Phosphorus 317.68 mg 25%
Potassium 1143.94 mg 24%
Selenium 11.38 mcg 21%
Sodium 418.81 mg 18%
Zinc 1.89 mg 17%
Other
Nutrient Amount DV
Water 307.732 g 0%
Ash 4.829 g 0%