Umhlanga Hospital, Medical Centre, Sessional Suite 5, Ground Floor

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Who doesn’t love nachos? They are the perfect movie night snack. Try this healthier version of nachos that is simple but still has all the works and tastes delicious!


Refried Beans
2 tsp olive oil
¼ brown onion, finely chopped
½ garlic clove, crushed
½ tsp ground cumin
¼ tsp chilli powder
200g canned kidney beans, drained, rinsed

1 medium tomato, diced
¼ small red onion, finely diced
Lemon juice, to taste
2 tsp olive oil
½ tbsp parsley, chopped

½ avocado
Lemon juice, to taste
Pinch of ground cumin
¼ garlic clove, crushed

2 handfuls natural plain corn chips
40g reduced-fat cheese, grated
50g plain low-fat yogurt or low-fat sour cream
Salt and pepper, to taste

  • To make the refried beans: heat the oil in a saucepan over medium heat. Add the onion and cook for 3-4 minutes until softened, stirring often. Add the garlic, cumin and chili powder and cook for 1 minute until fragrant. Add the beans and 3 tbsp water and cook for 5 minutes until heated through, stirring often. Remove from the heat and roughly mash the bean mixture using a potato masher. Season with salt and pepper, if desired and keep warm.
  • To make the salsa: place all the ingredients in a small bowl and mix well to combine. Season with salt and pepper, if desired and set aside.
  • To make the guacamole: place the avocado, lemon juice, cumin, and garlic in a small bowl and mash with a fork. Season with salt and pepper, if desired and set aside.
  • Preheat the grill and line a baking tray with baking paper.
  • Arrange the corn chips on the prepared baking tray and sprinkle over the cheese, making sure the corn chips are nicely covered. Place under the grill for 3-5 minutes or until the cheese has melted.
  • Carefully, transfer the nacho chips onto a serving plate. Top with the refried beans, salsa, and guacamole. Finish with a dollop of yoghurt or sour cream on top. Enjoy!


Sumaiya Essa

Sumaiya Essa RD (SA), completed her Bachelor of Science degree in Dietetics at the University of Kwazulu Natal in Pietermaritzburg. Having always believed that “you are what you eat” and chose this career in nutrition and dietetics to educate, inspire and encourage people to make the right food choices. As the great Hippocrates once said, “Let food be thy medicine and let medicine be thy food”. Disclaimer: The views and opinions expressed on this blog are entirely my own. This website is for informational purposes and please be aware that any information contained within this website should not be considered as medical diagnosis or treatment and should not replace physical treatment with a medical professional.