Nutrient dense black beans dominate the protein slot in this recipe, although ground beef or turkey is also invited. (Omit meat for vegetarian.) You can use the Orange Tree Lane bean soaking method or purchase canned. This festive tray is quick to throw together and is a delightful combination of many different, nutritious ingredients. Top it off with some sweet sour cream and your family will love it!
Ingredients:
8 oz(s) blue corn tortilla chips
1 cup(s) yellow onion -- minced
1/2 bunch kale -- stemmed, cut very fine
1 lb(s) ground turkey -- or beef
2 garlic clove(s) -- crushed
30 oz(s) black beans -- *see instructions for dry beans
1 1/2 tsp cumin
1 tsp salt
1 1/2 cup(s) shredded monterey jack -- or cheddar
2 avocado(es) -- mashed or cubed
2 cup(s) chunky salsa -- drained if very liquidy
3/4 cup(s) sour cream
Directions
Prep Work: Chop onion and kale; store together. Shred cheese. Cook beans if not using canned.
1. Spread chips out on one very large, or two smaller baking dishes. Set aside. Preheat oven to 400 degrees.
2. Heat 1 Tbsp. cooking oil in skillet on medium-low heat and saute onions and kale for 3 min. Then add meat and cook until no longer pink, approx. 5 more min. Add crushed garlic during the last minute. Remove from heat and cover.
3. Drain and rinse canned beans. Heat beans on stove top and mash with a potato masher or in the bowl of a standing electric mixer. Add a few Tbsp. of olive oil if needed to loosen. Stir in cumin and salt.
4. Spread beans and meat evenly over chips. Top with cheese and bake until bubbly, 5-8 min.
5. Top nachos with avocado, salsa and sour cream. Scoop onto plates with spatula.
*Soak a 16oz. bag for 8 hrs., then cook overnight in crock pot on low. See video for details and water amounts. It will make 5 cups and you will need to use only 3 1/2 c. for 30 oz. Use the rest to make Huevos Rancheros, or Quick Lunchbag Burritos.“Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fiber. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.”
http://www.mayoclinic.com/health/legumes/NU00260
(adapted from Natural Health Magazine March 2010)
