- extra virgin olive oil cooking spray
- 1 large red onion (300g), diced finely
- 1 medium red capsicum (200g), seeded, diced finely
- 1 large carrot (180g), chopped finely
- 3 celery stalks (450g), trimmed, chopped finely
- 2 cloves garlic, crushed
- 2 teaspoons ground cumin
- 2 teaspoons Mexican chilli powder
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 tablespoon tomato paste
- 400 gram can diced tomatoes
- 400 gram can black beans, drained, rinsed
- 1 cup (250ml) water
- 3 slices corn mountain bread (75g), cut into 12 triangles each (see notes)
- ⅓ cup (40g) grated reduced-fat tasty cheese
- ½ cup (140g) plain yoghurt
- ½ cup fresh coriander leaves
- 1 lime (65g), cut into wedges
- 1 small avocado (200g)
- ¼ cup (70g) natural yoghurt
- 3 teaspoons lime juice
- 1Spray a large heavy-based saucepan with oil; heat over medium heat. Cook onion, capsicum, carrot and celery, stirring, for 5 minutes or until onion softens.
- 2Add garlic, spices and oregano to pan; cook, stirring, for 1 minute. Add tomato paste; cook, stirring, for a further minute. Add tomatoes, black beans and the water; bring to the boil. Reduce heat to low; cook, covered, stirring occasionally, for 20 minutes or until vegetables soften.
- 3Meanwhile, preheat oven to 200°C/180°C fan.
- 4Make guacamole.
- 5Place mountain bread triangles on an oven tray. Place in oven for 5 minutes or until light golden and crisp.
- 6Evenly divide black bean chilli, guacamole, corn 'chips', cheese and yoghurt among four bowls; sprinkle with coriander and season with pepper. Serve with lime wedges.
- 7Mash ingredients together in a small bowl until smooth.
Dr Jo says: Don't be scared of including good fats, such as avocado, nuts, seeds and extra virgin olive oil in your daily diet. These foods are beneficial for blood glucose and insulin control, while helping you to control your appetite. Tomatoes are rich in lycopene – a powerful antioxidant associated with a reduced risk of certain cancers and heart disease. You can absorb more lycopene by cooking your tomatoes in extra virgin olive oil, as is traditional in the Mediterranean.Aim to have at least one vegetarian meal a week. A Finnish study in men found that replacing 1% of energy from animal protein with plant protein reduced the risk of type 2 diabetes by 18%.
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