Mexican Lasagne

Vegetarian
Health score
36%
Mexican Lasagne
93 min.
8
630kcal

Suggestions

Ingredients

  •  avocados 
  • 30 ounce black beans drained and rinsed canned
  • 3.3 cups regular corn canned drained
  • 28 ounce tomatoes diced canned
  • 2.5 cups mature goats cheddar grated
  • tablespoons cilantro stalks finely chopped
  • 10-inch flour tortillas soft (approximately diameter)
  • 0.3 cup cilantro leaves fresh roughly chopped
  • tablespoon garlic flavoured oil 
  •  chiles green with seeds chopped
  • tablespoons jalepenos from a jar green chopped
  • tablespoon catsup 
  • teaspoon kosher salt or 
  • tablespoon juice of lime 
  •  onion peeled chopped
  •  bell pepper red seeded chopped
  • servings salt 
  •  scallion thinly sliced

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • knife
  • stove

Directions

  1. Special equipment: 1 round ovenproof dish, approximately 10 inches diameter and 2 1/4 inches deep
  2. Preheat the oven to 400 degrees F, slipping in a cookie sheet at the same time.
  3. Heat the oil in a saucepan on the stove and fry the onion, bell pepper and chiles.
  4. Add the salt and cook gently for 15 minutes, and once soft, add the chopped cilantro stalks.
  5. Add the canned tomatoes then rinse the cans out with water and add this too. Spoon in the ketchup and let things come to a simmer, leaving the sauce (or salsa in keeping with the Mexican mojo) to cook while you get on with preparing the filling- about 10 minutes.
  6. Mix the drained beans and canned corn in a bowl.
  7. Add most of the grated cheese, reserving some to sprinkle on the top at the end, and mix together.
  8. Start to assemble the lasagne by spooning about a third of the salsa into the bottom of your ovenproof dish and smear it about, then layer on 2 tortillas so that they cover the sauce overlapping slightly, like a Venn diagram.
  9. Add a third of the beans and cheese mixture covering the tortillas, and then about a quarter of the remaining salsa and another 2 tortillas.
  10. Repeat with another third of beans and cheese, and more salsa before layering on another 2 tortillas.
  11. Finally, add the last layer of beans and cheese, nearly all of the remaining salsa and cover with the last 2 tortillas.
  12. Spread the very last bit of salsa over the tortillas and sprinkle with the remaining cheese.
  13. Bake for 30 minutes, and let it rest for a good 10 to 15 minutes before slicing like a pizza, and eat with the avocado salsa.
  14. Halve the avocados, remove the pits, and then, using the tip of a sharp knife, cut lines down the flesh of each half, about a 1/4-inch apart and then the same across. Turn the avocado halves inside out, or otherwise release the pale green cubes into a bowl, then tumble in the scallion, chopped jalepenos, salt to taste, lime juice and most of the cilantro and toss gently to mix. Taste to see if any more salt is needed before scattering with the remaining cilantro and taking to the table.

Nutrition Facts

Calories630kcal
Protein14.89%
Fat39.43%
Carbs45.68%

Properties

Glycemic Index
36
Glycemic Load
12.09
Inflammation Score
-9
Nutrition Score
30.390869518985%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.04mg
Hesperetin
0.17mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.19mg
Isorhamnetin
0.69mg
Kaempferol
0.12mg
Myricetin
0.03mg
Quercetin
4.11mg

Nutrients percent of daily need

Calories:629.87kcal
31.49%
Fat:28.13g
43.28%
Saturated Fat:10.39g
64.92%
Carbohydrates:73.34g
24.45%
Net Carbohydrates:58.05g
21.11%
Sugar:7.69g
8.55%
Cholesterol:35.31mg
11.77%
Sodium:1939.96mg
84.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.9g
47.81%
Fiber:15.29g
61.15%
Vitamin C:47.32mg
57.36%
Folate:217.04µg
54.26%
Phosphorus:501.62mg
50.16%
Calcium:434.3mg
43.43%
Manganese:0.83mg
41.36%
Vitamin B1:0.62mg
41.14%
Selenium:27.42µg
39.17%
Vitamin B2:0.64mg
37.39%
Iron:6.15mg
34.18%
Vitamin B3:6.11mg
30.53%
Potassium:1023.32mg
29.24%
Vitamin K:27.23µg
25.93%
Magnesium:99.2mg
24.8%
Copper:0.49mg
24.35%
Vitamin A:1140.19IU
22.8%
Vitamin B6:0.45mg
22.61%
Zinc:2.96mg
19.7%
Vitamin E:2.73mg
18.17%
Vitamin B5:1.36mg
13.61%
Vitamin B12:0.37µg
6.24%
Vitamin D:0.21µg
1.41%