Red kidney bean burrito

Summary

Yield
Servings
Prep time30 minutes
Meal categoryLunch Dinner
Recipe sourceGrains & Legumes Nutrition Council

Description

Swap your usual meat filling in your burrito for delicious, nutritious and protein filled beans!

Ingredients

2 corn cobs (husks removed)
1Teaspoon (Metric)extra virgin olive oil
800Gramcanned kidney beans (rinsed and drained)
1Teaspoon (Metric)smoked paprika
4 ripe Roma tomatoes (diced)
1Teaspoon (Metric)tabasco sauce
1⁄2 red onion (very finely diced)
1⁄4Cuproughly chopped coriander leaves
1 ripe avocado
1Teaspoon (Metric)lemon juice
4 jumbo tortilla wraps (preferably whole grain)
40Gramgrated cheddar cheese
2Cupshredded iceberg or butter lettuce
  Lime wedges (to serve)

Instructions

  1. Preheat a grill pan until hot, place corn cobs on pan and cook for 10 minutes, turning every few minutes until starting to char all over. Allow to cool slightly and slice off kernels.
  2. Heat oil in a frying pan and add kidney beans, paprika and corn kernels and stir gently until warmed through.
  3. Place a tortilla on the warm grill pan and sprinkle a little cheese on the tortilla, cook until it melts or grill marks appear on the underside of the tortilla. Repeat.
  4. For tomato salsa, combine tomatoes, tabasco, onion and coriander.
  5. For guacamole, mash avocado with lemon juice until smooth.
  6. Assemble tortillas, spread a little guacamole on each tortilla and top with kidney bean mix and lettuce. Serve tomato salsa on the side.

 

Each serve of this recipe provides (minimum):
  • 2.5 serves of vegetables
  • 1 serve of grain foods
  • approx 1 serve lean meat/alternatives
Nutrition Information (per serve)
  • Energy: 2440kJ
  • Protein: 25g
  • Total Fat: 22g
  • Saturated fat: 6g
  • Carbohydrate: 60g
  • Fibre: 9g
  • Sodium: 210mg

 

 

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