Vegetarian nachos with mango salsa


  • 1/2 red onion (medium)
  • 1 tomato (medium)
  • 1 avocado (small)
  • 1/2 mango (medium)
  • 1/2 cup mushrooms
  • 1 tsp lemon juice (fresh or bottled)
  • 1 tsp lime juice (fresh or bottled)
  • 1 tsp chives (fresh or dried)
  • 1/2 cup firm tofu
  • 1 cup zucchini
  • 1/2 cup carrot
  • 1/2 cup corn kernals (fresh or frozen)
  • 400g tomato puree (1 can)
  • 400g black beans (1 can)
  • 1 cup brown rice/quinoa
  • 1 tsp paprika
  • 1 tsp cumin
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp ground chilli (optional)
  • 1/4 cup greek yoghurt
  • 1/2 cup reduced fat cheese
  • 1 cup baby spinach
  • 1 tbsp olive oil (for cooking)
  • olive oil spray (for cooking)
  • sea salt (for seasoning)
  • 6 wholemeal wraps (see program for individual portion)


  • Prep Ingredients: Dice the red onion, tomato, avocado, mango and mushrooms. Grate the tofu, carrot and zucchini. Drain and rinse the black beans.
  • Preheat oven to 180°C and line an oven tray with baking paper or spray with olive oil.
  • Prepare salsa; combine onion, tomato, avocado, mango, lemon, lime juice and chives in a small bowl. Cover with cling wrap and put in the fridge.
  • Prepare vegetables and tofu; Combine all together in a large bowl and place in the fridge.
  • Prepare corn chips; cut wraps into triangles, place on oven tray, spray with oil and add a sprinkle of sea salt.
  • Bake for approximately 10 minutes, check at 5 minutes and flip them over. Once cooked, cool and set aside.
  • Prepare bean mixture; Add olive oil to a frying pan and heat over medium heat. Add vegetables and lightly sauté.
  • Add spices and mix through to coat, then add the beans and tomato puree. Stir until combined.
  • Prepare rice; follow packet instructions and add into the bean mixture. Mix until combined.
  • Reduce to a low heat and cook for a further 2-3 minutes. Once heated through remove from the heat.
  • Serve with baby spinach, corn chips, bean mixture and top with grated cheese, salsa and a dollop of Greek yoghurt.

Microwaveable brown rice and quinoa cups are convenient and will save some prep/cooking time.
If short on time then swap the spices for store packet seasoning.

Vegan adaptable:
Swap cheese for vegan cheese, nutritional yeast or don’t include.
Swap Greek yoghurt for soy yoghurt/vegan yoghurt or don’t include.

Gluten free adaptable:
Swap wholemeal wraps for gluten free alternative.