Mexican bean burritos
A fabulous vegetarian bite that’s deliciously healthy as well as fun to eat. The bean and vegetable mixture has a great spicy kick, and is combined with crunchy salad, grated cheese and creamy yogourt in tortilla wraps.
| Servings | Prep Time | Cook Time |
| 4servings (makes 8) | 15minutes | 10minutes |
| Servings | Prep Time |
| 4servings (makes 8) | 15minutes |
| Cook Time |
| 10minutes |
Ingredients
- 8 soft flour tortillas
- 1 tbsp canola oil
- 1 onion chopped
- 2 garlic cloves crushed
- 1 small green pepper deseeded and chopped
- 1 small red pepper deseeded and chopped
- 1 red chili pepper deseeded and finely chopped (optional)
- 1/2 tsp ground cumin
- 1 398ml can red kidney beans drained and rinsed
- 1 cup frozen corn kernels
- 1 large tomato chopped
- 1/4 cup no-salt-added tomato sauce
- 1 tbsp chili sauce
- 2 tbsp water
- 2 tbsp cilantro chopped
- 1/2 iceberg lettuce shredded
- 1/2 cup mature cheddar cheese grated
- 1/2 cup low-fat plain yogourt
Servings: servings (makes 8)
Units:
|
Ingredients
Servings: servings (makes 8)
Units:
|
Instructions
- Warm the tortillas following the package instructions. Meanwhile, make the filling. Heat the oil in a large frying pan, add the onion, garlic and peppers and cook over a medium heat, stirring, for 3 minutes until they begin to soften. Add the red chili pepper (if using) and the ground cumin and stir for 1 minute.
- Put the red kidney beans onto a plate and lightly crush with a fork, then add to the frying pan together with the corn and chopped tomato. Stir in the tomato and chili sauces and the water and continue to cook gently for about 4 minutes. Stir in the cilantro.
- Serve the hot bean mixture, lettuce, cheese and yogourt in separate bowls for everyone to help themselves. To assemble a burrito, place some lettuce in the middle of a tortilla, spoon some of the bean mixture on top, add some grated cheese and top with a dollop of yogourt. Roll up and eat immediately.
Recipe Notes
Variation: For a spicier version, include the seeds of the fresh chili pepper or add some chopped jalapeño peppers that you can buy in a jar at supermarkets.
Each serving: 16.5 g protein, 13.5 g fat of which 4 g saturates, 50 g carbohydrate, 10 grams fibre, 410 Calories
