Dean-edwards-taco-bowl

Dean Edwards’ Mexican three-bean taco bowl

Hearty beans, slow cooked and gently spiced, are the ideal weeknight warmer, while the tomato salsa adds a hit of fresh, zingy flavours

By , 18 September 2018

(17 votes)

Dean Edwards’ Mexican three-bean taco bowl

  • Cook: 20 Mins
    plus 4 hours cooking

  • Serves: 6

  • Price: £1.13 per serving

Recipe taken from Dean's book, Cook Slow (£14.99) out now

Nutritional Info
Each 468g serving contains

  • Energy

    2134KJ

    510KCAL

    26%

  • Fat

    17.3g

    med

    25%

  • Saturates

    4.2g

    low

    21%

  • Sugars

    7.0g

    low

    8%

  • Salt

    0.61g

    low

    10%
2
of your 5-a-day
of your reference intake.
Typical energy values per 100g: 456kJ/109kcal.
Ingredients
  • 1 onion, diced
  • 1 green pepper, deseeded and sliced
  • 4 cloves garlic, crushed
  • 1tbsp olive oil
  • 2tbsp tomato purée
  • 2tsp smoked paprika
  • 1tsp ground coriander
  • 1tsp ground cumin
  • 400g tin black beans in water
  • 400g tin red kidney beans in water
  • 400g tin cannellini beans in water
  • 300ml vegetable stock
  • FOR THE SALSA
  • 200g baby plum tomatoes, finely diced
  • 1 small red onion, diced
  • 2tbsp chopped coriander, plus extra to serve
  • Juice 1 lime
  • 4tsp olive oil
  • TO SERVE
  • 200g long-grain white rice, cooked according to the pack instructions
  • 2 avocados, diced
  • 2 wholemeal tortillas, cut into triangles
Method

  • In a frying pan, cook the onion, green pepper and garlic in the oil for 5 mins. Add the tomato purée, paprika, coriander and cumin, then cook for 1 min. Put in the slow cooker.

  • Drain and rinse all the beans. Add to the cooker with the stock. Cover and cook on low for 4 hrs.

  • Preheat the oven to 190C/170C Fan/Gas 5.

  • Mix all the salsa ingredients together in a bowl and season with black pepper.

  • Cook the tortillas on a baking tray for 10 mins.

  • Divide the cooked rice between 6 bowls and top with the beans. Serve with the tortillas, salsa, avocados and a sprinkle of coriander.