難易度
我們的大部分食譜都很簡單。有些要求多一點時間或更好一點的烹飪技術，則評為中等或進階。
準備時間
這是您準備這頓飯所需要的時間。
總共時間
這是從頭到尾準備這頓飯所需的時間：包含醃製，烘焙，冷卻等。
份量
這顯示這個食譜共有多少份。
食材
- 2 garlic cloves
- extra virgin olive oil spray
- 100 g red onion, cut into 1 cm wedges
- 150 g red capsicum, deseeded and cut in strips (5 mm x 4-5 cm)
- 110 g water
- ¼ tsp dried chilli flakes
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 400 g canned kidney beans, no-added salt, rinsed and drained
- 400 g canned diced tomatoes, no-added salt
- 2 tsp balsamic vinegar
- 95 g natural yoghurt, high protein (see Tip)
- 200 g avocado, flesh only, sliced, to serve
- 6 sprigs fresh coriander, leaves only
- ground black pepper, to taste
- 營養價值
- 每 1 portion
- 卡路里
- 1930 kJ / 461.5 kcal
- 蛋白質
- 18.5 g
- 碳水化合物
- 45 g
- 脂肪
- 18.5 g
- 飽和脂肪
- 4 g
- 纖維
- 22.5 g
- 鈉
- 81.5 mg
替代食譜
Super Green Pasta (Darren Robertson)
30min
Crunchy salad with green goddess dressing (Diabetes)
20min
Nourish bowl (Diabetes)
55min
Black bean chilli with guacamole and "corn chips" (Diabetes)
55min
Ancho chilli bean bowl
1h
Bean and broccoli fritters with mango salad (Diabetes)
25min
Creamy miso mushroom udon
45min
Spiced red lentil and chicken soup (Diabetes)
30min
All-in-one creamy vegetable pasta (Diabetes)
40min
Shredded chicken noodle salad with green miso (Diabetes)
35min
Beef and cashew nut yellow curry
25min
Crunchy broccoli salad with speck (TM6)
10min