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Spicy bean tortilla


spicy bean tortilla - recipe image
Serves:
1
Time:
30 min



If you fancy a meat-free meal, this spicy Mexican wrap is a great choice


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Each serving contains:

MED
SALT
1.7g

LOW
SUGAR
10.5g

LOW
SAT
0.6g

LOW
FAT
5.6g


Contains allergens Vegan Vegetarian

Ingredients

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  • 1 tsp oil
  • 1 onion, finely chopped
  • 1 clove garlic, crushed
  • ½ tsp chilli powder
  • 1 small tin tomatoes
  • 1 small tin of kidney beans, rinsed and drained
  • 4 mushrooms, sliced
  • 2 tortillas

Method

  1. Heat the oil in a pan and fry the onion and garlic over a medium heat for 2 minutes until soft. Then add the chilli powder and stir through.

  2. Add the chopped tomatoes, kidney beans and mushrooms and cook for 10 minutes on a medium heat.

  3. Place a little bean mixture in the centre of each tortilla, fold up the bottom of the tortilla and roll.

  4. Serve with a fresh crisp salad.

  5. Alternatives: add cooked chicken, beef or lamb to the beans. Try adding a salad of tomatoes and avocado either on the side or in the tortilla wrap. Chop 1 small tomato and half an avocado, season with a little salt and pepper and toss in a dessertspoon (8ml) lemon juice.



Nutritional information

Nutrient Per 100g Per 435g portion
Energy 89 kcal (374 kJ) 388 kcal (1629 kJ)
Protein 3.6g 15.5g
Carbohydrate 17.0g 73.9g
(of which sugars) 2.4g 10.5g
Fat 1.3g 5.6g
(of which saturates) 0.1g 0.6g
Fibre 2.3g 10.0g
Sodium 0.16g 0.69g
Salt 0.4g 1.7g
Analysed with sunflower oil and no salad

Allergy advice

Contains: wheat (gluten).


Food safety tips

Always wash your hands, work surfaces, utensils and chopping boards before you start cooking.