Drain and rinse beans and place in a bowl. Using a fork, lightly mash the beans then mix with the water to loosen. Season with salt and pepper and stir through spring onion.
Place avocado in a separate bowl with chilli flakes and lime juice. Mash until smooth and well combined.
Divide the bean mix between four small dishes. Top with yoghurt, avocado, diced tomato and grated cheese.
One serve is one bowl of dip and one taco shell (heat as per packet directions before serving) broken into chips for dipping.
Recipe makes 4 serves at 208 calories each.
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