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Mexican Tortilla Cups Recipe


Mexican Tortilla Cups Recipe

Credit: Georgia Harding

These tortilla cups are easy to make and a somewhat substantial one-handed meal. They pack a nutritional punch with protein from the eggs and lots of fibre and phytonutrients from the beans, spices and salsa.

Serves: 4

Ingredients

Method

  • 4 additive-free corn tortillas
  • 400g can black beans, drained & rinsed
  • 1 heaped tbsp finely chopped coriander
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • Pinch chilli flakes (optional)
  • Generous pinch sea salt & black pepper, to taste
  • 8 eggs
  • ¼ cup grated Manchego or cheddar cheese

  • Salsa
  • 3 ripe roma tomatoes, deseeded & finely diced
  • Half small red onion, finely diced
  • 1 heaped tbsp finely chopped coriander
  • 1 tbsp lime juice
  • Generous pinch sea salt & black pepper, to taste
  1. Preheat oven to 180°C. Grease 4 small pie dishes (or large ramekins).
  2. Wrap tortillas in foil and pop in oven for 3–5 mins (you just want to warm them to make them more pliable). Alternatively, microwave them uncovered for 20 secs.
  3. In bowl, roughly mash black beans with coriander, cumin, smoked paprika, optional chilli flakes, sea salt and black pepper.
  4. Once tortillas are warm and pliable, carefully push them into pie tins.
  5. Divide the bean mix between the tortillas and then crack 2 eggs into each.
  6. Top with a little grated cheese and bake for 25 mins or until they puff up in the middle.
  7. Serve hot out of oven with the delicious salsa on top.
  8. Tip: This is delicious with a blob of guacamole, which packs even more of a nutritional punch.



 

Georgia Harding

Georgia Harding is a naturopath with almost 20 years experience, a mother and a passionate health educator. After many years consulting in a busy practice, lecturing in natural medicine and sharing her knowledge on talkback radio, Georgia decided to reach out and share her passion for holistic health by developing her blog, Well Nourished.
On her website, she shares fad-free health advice and intolerance/allergy-friendly recipes to inspire people to live happy, healthy lives and create delicious food memories.

Georgia’s ebook Rise and Shine: A Well Nourished Breakfast will inspire and guide you to prepare the most important meal of the day in just minutes. Her latest ebook The Well Nourished Lunch Box contains over 50 nut-free, allergy-friendly wholefood sweet and savoury snacks, lunches and meals to inspire you to pack a nourishing lunch box that your kids will love to eat and you will love to make.