![Smoky bean and tomato bowl (Diabetes, TM6) Smoky bean and tomato bowl (Diabetes, TM6)](https://assets.tmecosys.com/image/upload/t_web767x639/img/recipe/ras/Assets/842f92dd89068823a03bab202a1cb7cc/Derivates/ee21f63ea797125d1bd1053d7b57b459a7f431d6.jpg)
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,則評為中等或高級。
準備時間
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總共時間
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份量
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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
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