Chilli Bean Wrap

Chilli Bean Wrap is a satisfying and nutritious meal featuring a blend of seasoned beans, fresh vegetables, and crisp lettuce wrapped in whole wheat or multigrain tortillas. This easy-to-make wrap is perfect for a quick lunch or a hearty snack.

For a Serving Size of Two:

Ingredients:

• 60 grams cooked kidney beans or black beans
• 50 grams finely chopped onions
• 50 grams finely chopped bell peppers
• 50 grams finely chopped tomatoes
• 1 clove minced garlic
• 1/2 teaspoon ground cumin
• 1/2 teaspoon paprika or chili powder
• 1/4 teaspoon ground coriander
• 1/4 teaspoon black pepper
• Salt to taste
• 2 teaspoons olive oil
• 2 whole wheat or multigrain tortillas
• 4 – 5 leaves shredded lettuce for garnish

Procedure:

• Heat the olive oil in a pan over medium heat. Add the chopped onions and minced garlic, and sauté until the onions become translucent.
• Add the chopped bell pepper and cook until softened. Stir in the chopped tomato and cook until it breaks down and becomes saucy.
• Add the cooked beans to the pan. Stir well. Sprinkle in the ground cumin, paprika (or chili powder), ground coriander, and black pepper. Season with salt.
• Cook for 5-7 minutes, stirring occasionally, until the beans are heated through and the flavors are well combined.
• Warm the tortillas in a dry pan or microwave for a few seconds to make them pliable. Spoon the bean mixture evenly onto the center of each tortilla.
• Add shredded lettuce. Fold in the sides of the tortilla and roll it up tightly to enclose the filling. Serve immediately or wrap in foil for a portable meal.

Nutritional Benefits: 

• Calories: 380 kcal
• Protein: 11.2 g
• Carbohydrates: 55.7 g
• Fat: 14.5 g