Photo: Charles Deluvio
Estimated Nutrition (whole recipe, rough)
773
Calories
27g
Protein
6g
Fat
153g
Carbs
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Corn Tortilla | 1 medium flour (45g) | 140 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Shallot | 1 tbsp minced (10g) | 7 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 6 small whole grain flour or corn tortillas
- 4 mL (¾ tsp) chili powder
- 1 can (540 mL/19 oz) black beans, drained and rinsed
- 125 mL (½ cup) medium or hot salsa
- 1 mL (¼ tsp) grated lime zest
- 30 mL (2 tbsp) lime juice (about 1 lime)
- 1 small shallot, minced
- 2 mL (½ tsp) ground cumin
- Pinch ground pepper
- 45 mL (3 tbsp) chopped fresh cilantro
- 30 mL (2 tbsp) chopped fresh basil (optional)
Directions
1
Preheat the oven to 200 °C (400 °F).
2
Cut each tortilla into 8 wedges and place in a resealable plastic bag. Spray tortillas with cooking spray and sprinkle with chili powder; seal and shake bag to coat tortilla wedges. Place on large baking sheet and bake in preheated oven for about 8 minutes or until golden and crisp. Let cool completely before using.
3
In a food processor, purée beans, salsa, lime zest, lime juice, shallot, cumin and pepper until smooth. Scrape into bowl and stir in cilantro and basil, if using.
4
Serve with tortilla chips.
By Health Canada ·
Recipe sourced from
food_guide_canada