Veggie chilli tortilla baskets

• 份量: 4 servings
• 准备时间: 30 minutes
• 总时间: 1 hour 30 minutes

配料

325g/11½oz split red lentils

1 tsp rapeseed oil

2 onions, roughly chopped

4 garlic cloves, finely chopped

2 red chilli, deseeded and finely chopped

1 tbsp ground cumin

1 tbsp ground coriander

2 tsp smoked paprika

2 tsp ground black pepper

2 tbsp tomato purée

1kg/2lb 4oz tomato passata

2 vegetable stock cubes

3 large courgettes, grated

400g tin black beans or three bean salad in water, drained

4 soft wholemeal flour tortillas

sunflower oil spray

2 avocados, peeled, stoned and roughly chopped

1 lime, juice only

1 small bunch coriander, roughly chopped

60g/2¼oz cheddar cheese, grated

cos or Little Gem lettuce

3 tomatoes, roughly chopped

步骤

Preheat the oven to 200C/180C Fan/Gas 6.

Put the red lentils in a large bowl and cover with water. Swish the water around then leave the lentils to soak for 5 minutes.

Heat the oil in a large frying pan or casserole dish over a medium heat. Add onion and fry for 3–4 minutes until just softened.

Add the garlic, chilli, cumin, coriander, paprika and black pepper and fry for 2 minutes until fragrant.

Drain the lentils through a sieve then rinse under running water.

Add the tomato purée and fry for 1 minute. Add the drained lentils, the passata, stock cube and 600ml/ 1 pint water. Stir well and bring to the boil.

Reduce the heat, partially cover the pan with a lid and simmer for 15 minutes, stirring occasionally, until the lentils are nearly tender.

Add the grated courgette and black beans, bring back to the boil, then reduce to a simmer, cover and cook for 10 minutes until everything is tender and thickened slightly.

Meanwhile, put the avocados into a bowl with the lime juice and two thirds of the coriander and mix well.

Press a tortilla wrap into an ovenproof bowl so it takes the shape of a bowl. Spray with oil spray and bake in the oven for 7–8 minutes until the wraps have hardened. Repeat with each tortilla.

Remove half the mixture from the pan and transfer to a sealable container. Set aside until room temperature then transfer to the fridge. This can be kept for 3 days.

Spoon the remaining mixture into each of the tortilla baskets. Serve with lettuce, tomato a dollop of avocado, cheese and a scatter of fresh coriander.

营养

• 卡路里: 906kcal
• 总脂肪: 27.5g
• 饱和脂肪: 8.5g
• 总碳水化合物: 108g
• 膳食纤维: 22.5g
• 总糖: 25.5g
• 蛋白质: 45.5