Black beans with mango salsa, tofu sour cream and avocado dip

Black beans with mango salsa, tofu sour cream and avocado dip

By
From
Feel Good Food
Serves
4
Photographer
Chris Chen

This is a spiced Mexican bean dish served with a variety of toppings. Serve warm over some plain polenta or scoop up with corn chips.

Mango salsa

Ingredients

Quantity Ingredient
1 ripe mango, peeled and cut into 2 cm cubes
1 orange, peeled and sliced into rounds then quartered
1/4 green chilli, finely chopped
1 tablespoon coriander leaves, roughly chopped
1 lime, juiced
sea salt

Tofu sour cream

Quantity Ingredient
300g silken tofu
2 tablespoons olive oil
1 teaspoon rice syrup
2 tablespoons lemon juice
1/2 teaspoon sweet white miso
sea salt and freshly ground black pepper

Avocado dip

Quantity Ingredient
1 ripe avocado, diced
1 garlic clove, crushed
1 tablespoon extra virgin olive oil
1 teaspoon ground cumin
2 tablespoons lime juice
sea salt and freshly ground black pepper
cayenne pepper, (optional)

Beans

Quantity Ingredient
2 cups dried black beans, soaked overnight in water to cover with a 3 cm piece of kombu
1 bay leaf
2 tablespoons olive oil
1/2 onion, diced
2 garlic cloves, crushed
1 small chilli, seeded and sliced
1/2 teaspoon dried thyme
1 teaspoon ground cumin
1/2 teaspoon sea salt
2 tablespoons sherry vinegar

Method

  1. To make the mango salsa, combine all the ingredients in a bowl and season with sea salt. Refrigerate until ready to use.
  2. To make the tofu sour cream, place the ingredients in a food processor and process until smooth. Adjust the seasoning to taste, and refrigerate until ready to use.
  3. To make the avocado dip, place all of the ingredients in a food processor and process until creamy. (You can also do this using a mortar and pestle and pounding until smooth.) Refrigerate until ready to use.
  4. Drain the black beans and place in a heavy-based saucepan with 4½ cups water. Add the bay leaf and bring to the boil, then reduce the heat to low and simmer for 30–45 minutes, skimming the surface to remove any scum, or until the beans are tender. Drain and reserve the cooking liquid.
  5. Heat the oil in a frying pan over medium heat, add the onion and sauté for 3 minutes, or until softened. Add the garlic, chilli, thyme, cumin and salt and sauté for 2 minutes. Stir in the cooked beans and sherry vinegar and continue to cook, adding some of the bean cooking liquid if the mixture becomes too dry. Mash to create a creamy dip consistency using a potato masher. Adjust the seasoning and keep warm.
  6. Serve the refried beans, mango salsa, tofu sour cream and avocado dip in bowls with lots of corn chips.
Tags:
healthy
wholefoods
diet
low-fat
low fat
SBS
simple
easy
weeknight
midweek
mid-week
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