Black Bean Tortilla Pie with Lime-Pickled Red Onions

This family-friendly dinner layers spiced beans and vegetables with cottage cheese and tortillas to make a supremely satisfying, vegetarian meal. It can be made up to 3 days in advance and then baked when you want to eat it, making it a great mid-week option. It can also be frozen (unbaked) in its entirety so you might want to consider doubling the recipe and making another to stash away for the future.

Prep time
25 minutes
Cook time
30 minutes
FREEZER FRIENDLY
Yes
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables
Diet
Vegetarian
Contains
Dairy, Gluten
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables

NUTRITION PER SERVING (Read more)

480kcal
Calories
25g
Protein
20g
Total Fat
51g
Carbs
12g
Fibre
11g
Sugars
397mg
Calcium
31%
 
5mg
Iron
26%
 
152mg
Magnesium
36%
 
543mg
Phosporus
43%
 
866mg
Potassium
18%
 
435mg
Sodium
19%
 
3mg
Zinc
30%
 
0mg
Copper
36%
 
0mg
Vitamin B1
33%
 
1mg
Vitamin B2
40%
 
3mg
Vitamin B3
17%
 
0mg
Vitamin B6
28%
 
215mcg
Vitamin B9
54%
 
318mcg
Vitamin A
35%
 
1mcg
Vitamin B12
30%
 
78mg
Vitamin C
87%
 
0mcg
Vitamin D
0%
 
3mg
Vitamin E
18%
 
82mcg
Vitamin K
69%
 
Calories: 480kcal; Protein: 25g; Total Fat: 20g; Carbs: 51g; Fibre: 12g; Sugars: 11g; Calcium: 397mg (31%); Iron: 5mg (26%); Magnesium: 152mg (36%); Phosporus: 543mg (43%); Potassium: 866mg (18%); Sodium: 435mg (19%); Zinc: 3mg (30%); Copper: 0mg (36%); Vitamin B1: 0mg (33%); Vitamin B2: 1mg (40%); Vitamin B3: 3mg (17%); Vitamin B6: 0mg (28%); Vitamin B9: 215mcg (54%); Vitamin A: 318mcg (35%); Vitamin B12: 1mcg (30%); Vitamin C: 78mg (87%); Vitamin D: 0mcg (0%); Vitamin E: 3mg (18%); Vitamin K: 82mcg (69%)
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Notes

Freezing Instructions: Assemble up to the end of step 5 and then freeze in a labelled, airtight container. Allow to defrost completely overnight in the refrigerator and allow to sit out of the fridge for 30 minutes to lose the fridge chill before baking as usual. (You may need to add several minutes to the cooking time).
Lime-pickled onions cannot be frozen, but keep well refrigerated for up to 1 month.
If your tortillas are too large for your pie dish trim them with a pair of scissors. The scraps can be sliced into small pieces, toss with olive oil, salt and pepper and air fry at 180°C to make croutons for soups or salads.
Chipotle paste varies in spice from brand to brand, so taste as you go and use the amount that feels right to you. And bear in mind that, when tasted with the creamy cheese layer, the spice will lessen in intensity.

Alternatives:
coriander - parsley
cheddar cheese - plant-based cheese
black beans - pinto beans, borlotti beans, kidney beans
beer - water, vegetable/chicken stock, non-alcoholic beer
chipotle paste - red chilli powder (use 1 tsp for every tablespoon of paste)
spinach - baby kale
corn tortillas - wheat tortillas

Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables
Diet
Vegetarian
Contains
Dairy, Gluten
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