A healthier take on your traditional nachos, it’s great for a casual nibble or as an easy, nutritious family favourite - everybody loves this nachos!
what you need
1 tsp cumin seeds
1 tsp coriander seeds
1/2 tsp cloves
1 tbsp olive oil
1 onion, finely diced
1 garlic clove, crushed
2 large green chillies, deseeded and finely sliced
1 tsp paprika
500g beef mince
2 tbsp tomato paste
400g can diced tomatoes
400g can red kidney beans, drained
1/2 cup flat-leaf parsley leaves, finely chopped
230g bag corn chips
2 cups guacamole (see basics page 13)
1 cup (250ml) mild tomato salsa (see basics page 13)
1/2 cup (125ml) natural yoghurt (european or greek style)
2 green shallots, finely sliced, to serve
what you do
1. Place the cumin seeds, coriander seeds and cloves into a dry frying pan. Cook over medium heat for 2-3 minutes, tossing frequently, until toasted and fragrant. Cool slightly, then grind the spices using a mortar and pestle or spice grinder.
2. Heat the oil in a large deep frying pan over medium heat. Add the onion, garlic and chilli, and cook for 2-3 minutes, stirring constantly. Add the ground spices and paprika to pan, cook for a further 2 minutes. Add the beef mince, increase the heat to high and cook until browned, breaking up any lumps with a wooden spoon as it cooks.
3. Add the tomato paste and cook a further 2 minutes, stirring constantly. Add the tomatoes, kidney beans, parsley and 1 cup (250ml) water. Reduce the heat to low, and simmer uncovered for 30 minutes, stirring occasionally.
4. To assemble the nachos, arrange a bed of corn chips onto individual serving plates or a large platter. Layer the beef and bean mixture over the corn chips, then top with the guacamole, salsa, yoghurt and shallots. Serve straight away.
Note: If you want more kick in the beef mixture leave the chilli seeds in, or for extra heat, use 2 small red chillies with seeds. You can use one cup (200g) dried kidney beans, soaked overnight then boiled for 30 minutes, in place of the canned beans, if you like. The beef mixture can be made up to 2 days in advance and stored in the fridge in an airtight container.
V option: Omit the beef and double the kidney beans. Add kernels from 3 raw corn cobs for the last 10 minutes of cooking.
GF option: Use gluten-free corn chips.
kidney beans with their shape and dark red skin, are named for their visual resemblance to a kidney. Dried beans have the highest protein content of all plant-based foodstuffs, offering many benefits, including the absence of fat, which helps prevent heart disease and obesity. Extremely rich in fibre, like all of its cousins in the bean family, kidney beans also have a high level of iron, magnesium, phosphorus and folic acid (vitamin B9). High in potassium and low in sodium, kidney beans have natural diuretic properties. Raw or dried kidney beans contain a toxin which is destroyed by boiling for at least ten minutes, therefore the beans must be boiled prior to slow cooking to avoid poisoning.
© Recipe - Naked Food - the way food was meant to be by Jane Grover