Warmer, longer days and late night movies … if you’re not spending the day by the waters then it’s chill time at home with a nachos bowl!
Keep the skin
Amp up the fibre by keeping the skin of your veggies – the layers between the skin and flesh hold the most antioxidants and phytochemicals. The rare times that good things happen to be skin-deep. Simply wash and chop to reap the benefits, skin and all!
Watch the salt
Nachos bowls tend to use Mexican seasoning or other types of seasoning mixes – most with added salt, hmm… Check the ingredients list next time you’re in the shops! I used Ayam curry powder which contains coriander seeds, dried chilli, aniseed, cumin seeds, tumeric powder, cinnamon, star anise, white pepper, fenugreek, nutmeg and cardamom – what a mouthful! Most importantly, zero salt!
- Cutting onions: turn on your exhaust/fume hood and chop the onion near it. When cut, the onion releases chemicals that make you tear up and cry (known as allium sulphur compounds) and these rise up and spread (just like room deodorants). By using a fume hood, the chemicals are sucked up and away from you – kind of like high school science again! So it’s best not to get in the way between the hood and the chopping board, and it’ll also help to NOT lean forward too much while chopping!
Cost: $17.35 ($4.35 per serve)
Cooking time: 25-30 mins
- 1 tbsp extra virgin olive oil
- 1 large brown onion, finely chopped
- 1 large carrot, diced (or 2 small carrots)
- 1 zucchini, diced
- 1 tbsp curry powder
- 300g 5-star lean beef mince
- 400g can no-added salt 4 beans mix, rinsed and drained
- 400g can no-added salt diced tomatoes
- 120g Beanfields Sea Salt bean chips (if you can’t find them, use these Gluten Free Ancient Grain Chips from Coles are pretty good too. Otherwise, any plain corn chip)
- 1 cup reduced-fat mozzarella cheese
- 1 small avocado, ripened and halved, to serve
- Plain greek yoghurt, to serve (e.g. Chobani plain yoghurt)
- Lime wedges, to serve
Let’s get cooking:
- Heat oil in a large saucepan over medium heat. Add onion and cook, stirring occasionally, for 2 minutes. Add carrots and cook for another 5 minutes on low heat or until soft. Add zucchini and cook for another 2 minutes.
- Add curry powder and stir to mix. Add mince and cook for 3 minutes or until browned, breaking up clumps of mince.
- Add beans and tomatoes, constantly stirring. Reduce heat and simmer until mixture thickens (this should take approximately 10 minutes, but if you prefer your nachos to be more soupy, add some water – 1/4 cup at a time – and simmer until the consistency of your liking)
- Remove pan from heat and stir in 1/4 cup of cheese. Divide nachos mixture between four bowls. Top with bean/corn chips, remaining cheese, and your favorite ingredients – such as diced avocado and yoghurt. Serve with lime wedges, if using.
- Swap the 4 beans mix, for red kidney beans – tastes just as awesome!
- For an extra flavour hit – add 2 tsp smoked paprika with the curry powder. You can also use chilli powder or dice up some jalapeno and add it with the curry powder.
- If you have a grill, you can melt the cheese before topping with the rest of the ingredients. Preheat the grill to med-high and remember to use oven-proof bowls to serve. You could even put it all in a large baking dish to melt the cheese in the grill or oven, then divide the mixture between individual serving bowls and let everyone top their own nachos (let them get creative – less work for you, hehe).
One serve provides 3 veggie serves.
|Total fat (g)||23.4|
|– Saturated fat (g)||9.1|
|– Sugars (g)||11.1|
Recipe inspiration from Healthy Food Guide