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Mexican Bean Bake

A Mexican twist on a savoury bread and butter pudding!

35 mins
10 ingredients
$2.35 / person
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Mexican Bean Bake

Gear

Ingredients

  • 4 slices of wholegrain, day-old bread, torn into pieces
  • 1 × 400g can tinned diced tomatoes
  • 1 × 420g can of black beans, rinsed and drained
  • 4 eggs
  • 2 teaspoon ground cumin
  • 2 teaspoon smoked paprika
  • 1 teaspoon chilli flakes (optional)
  • 1 red capsicum, diced
  • 60g baby spinach
  • 1 cup grated lite cheddar or tasty cheese

It’s this easy

  1. Preheat oven to 180 °C.
  2. In a large bowl, combine tinned tomatoes, beans, eggs, spices, capsicum, spinach, and half the cheese.
  3. Add bread cubes and toss so they’re well coated in the tomato mixture. Let sit 5 minutes to soak.
  4. Tip into a greased baking dish, sprinkle over remaining cheese and chilli (if you like it hot!).
  5. Bake for 25–30 minutes until golden and bubbling.
  6. Top with your favourite taco toppings – lime, coriander, avocado, or light sour cream

Tweaks

  • To up the protein content, stir trough some cooked, shredded chicken.
  • To stretch this dish further, add extra veggies like grated zucchini, peas, or corn.
  • To get a crispy top, bake uncovered, then finish under the grill.
  • To increase dietary variety, choose 4 bean mix instead of black beans.

Notes

Serves = 4

Nutrition information (per serve):

  • Energy (1563kJ)
  • Protein (26.6g)
  • Total Fat (14.8g)
  • Saturated Fat (7.6g)
  • Carbohydrate (28.6), (Starch 18.6g), Sugars (10g), Added sugars (0g), Free Sugars (0g))
  • Dietary Fibre (12.6g)
  • Sodium (594mg)
  • Calcium (417mg)
  • Iron (6.16mg)

Allergies

Contains: Gluten, Dairy, Wheat, Eggs.
Your Personal Healthy Eating Quiz

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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