| KCAL | PRO | CARB | FAT | FIBER |
| 458.6 | 18.4g | 59.9g | 13.5g | 18.9g |
Makes 2 portions |
| Mixed Beans 1 tin, drained and rinsed |
| Garlic 3 cloves, crushed |
| Olive Oil 1 tsp |
| Red Pepper 1 , deserved & chopped |
| Brown Onion 1 medium |
| Red Onion 1/2, peeled & chopped |
| Coriander sprig, fresh |
| Wholewheat wraps 2, largel |
| Spice Mixture paprika (1/2 tsp), cumin (1/2 tsp), oregano (1/2 tsp), cayenne (1/4 tsp) |
| Guac Mixture avocado (1), red chilli (1), red onion (1/2), coriander (1 tsp, chopped), juice of 1 lime, plum tomato (1 large) |
Method |
| First, make the guac. To a bowl add 1/2 a red onion (chopped), 1 red chili (deseeded & chopped), 1 avocado (cored and mashed), 1 tsp of coriander (chopped), the juice of 1 lime, 1 plum tomato (chopped). Mix the ingredients well. |
| Next to a pan on low-medium heat add 1 tsp of olive oil, the other 1/2 of the red onion (chopped), 3 garlic cloves (crushed), and red pepper (deserved and chopped). Cook for 3 minutes. |
| Add the spice mixture and then add the beans (drained and rinsed). Cook for another 3 to 5 minutes. Remove the bean mixture and add them to a bowl. Set the bowl to the side and clean the pan to be used immediately again. |
| Place a wrap on the pan (without oil), on low-medium heat. To one half of the wrap, layer in the bean mixture, 20 grams of cheese, and a tablespoon of guac. Cook for 2-4 minutes before closing over the wrap. |
| Remove the wrap and cut it in half. Repeat the process from step 5 to make the second portion. |
| Alternatively, you can add a wrap to the pan and cook it for 3 minutes. Then remove it and add another wrap. Cover it with the entire bean mixture, and 2 tablespoons of guac. Add the precooked wrap on top and then simply cut into quarters when you remove it (this can be a little messy). |
A quick-fire Mexican dish that is bursting with flavors. If you need a quick meal then this is perfect. Packed with fiber and a moderate serving of protein, this meal is sure to keep you fuller for longer.
Comments
Leave a Comment close
Leave a Comment