Spicy Black Bean & Quinoa Taco Jar - 26/10/2024

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Zesty Lime Dressing:

• 6 tbsp olive oil
• 3 tbsp fresh lime juice
• 1 tbsp apple cider vinegar
• 1 tsp maple syrup (or agave nectar)
• 1 tsp smoked paprika
• ½ tsp ground cumin
• 1 clove garlic, minced
• Salt & black pepper to taste

For the Quinoa & Black Bean Base:

• 300g cooked quinoa (50g per jar)
• 1 can (400g) black beans, drained & rinsed
• 1 can (400g) sweetcorn, drained
• 1 red bell pepper, diced

For the Fresh Vegetables:

• 1 small cucumber, diced
• 1 small red onion, finely chopped
• 150g cherry tomatoes, halved
• 6 tbsp chopped fresh coriander

For the Toppings (Add Before Serving):

• 6 tbsp crushed tortilla chips
• 6 tbsp diced avocado (add fresh before eating)

For Layering in the Mason Jars:

Bottom Layer (Zesty Lime Dressing - Flavorful & Tangy):

• Divide the lime dressing evenly among the jars (about 1 tbsp per jar).

Second Layer (Grain & Protein Base):

• Add 50g cooked quinoa per jar.
• Add ⅙ of the black beans, sweetcorn, and red bell pepper per jar.

Third Layer (Crunchy Fresh Veggies):

• Layer in cucumber, red onion, cherry tomatoes, and fresh coriander.

Top Layer (Crunchy & Creamy Toppings - Add Before Serving):

• Crushed tortilla chips and diced avocado (stored separately and added before eating).

Instructions:

1. Prepare the Dressing:

   • In a small bowl, whisk together olive oil, lime juice, apple cider vinegar, maple syrup, smoked paprika, cumin, garlic, salt, and black pepper.
   • Divide evenly among the jars.

2. Cook the Quinoa:

   • Rinse quinoa under cold water and cook according to package instructions. Let cool before layering.

3. Chop the Vegetables:

   • Dice red bell pepper, cucumber, and red onion.
   • Halve cherry tomatoes and chop fresh coriander.

4. Assemble the Mason Jars:

   • Bottom Layer: Pour zesty lime dressing into each jar.
   • Second Layer: Add cooked quinoa, black beans, sweetcorn, and red bell pepper.
   • Third Layer: Layer in cucumber, red onion, cherry tomatoes, and coriander.
   • Top Layer: Store crushed tortilla chips and diced avocado separately, adding before eating.

Storage & Serving:

• Vacuum seal the jars with the Perma Jar Vacuum Sealer to keep fresh.
• Store in the fridge until ready to eat.
• Shake the jar well, pour into a bowl, and toss before serving.

Cooking Time:

⏱ 25 minutes total

Macronutrient Breakdown (Per Jar):

• Calories: ~460 kcal
• Protein: ~18g
• Carbohydrates: ~55g
• Fat: ~15g
• Fiber: ~12g

Average Cost Analysis (Per Jar, Based on UK Supermarkets)

• Olive Oil (1 tbsp): £0.10
• Lime Juice (½ tbsp): £0.05
• Apple Cider Vinegar (½ tbsp): £0.08
• Maple Syrup (½ tbsp): £0.10
• Spices & Garlic: £0.08
• Quinoa (50g): £0.20
• Black Beans (⅙ can): £0.10
• Sweetcorn (⅙ can): £0.08
• Red Bell Pepper (⅙): £0.10
• Cucumber (⅙): £0.10
• Red Onion (⅙): £0.05
• Cherry Tomatoes (⅙ cup): £0.15
• Fresh Coriander (1 tbsp): £0.08
• Avocado (optional, 1 tbsp): £0.20
• Crushed Tortilla Chips (1 tbsp): £0.12

💰 Total Cost per Jar: ~£1.66
💰 Total Cost for 6 Jars: ~£9.96