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.
8 soft flour tortillas
1 tablespoon canola oil
1 onion, chopped
2 garlic cloves, crushed1 small green pepper, deseeded and chopped
1 small red pepper, deseeded and chopped
1 red chili pepper, deseeded and finely chopped (optional)
1⁄2 teaspoon ground cumin
398 ml 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 tablespoon chili sauce
2 tablespoons water
2 tablespoons chopped cilantro
1⁄2 iceberg lettuce, shredded
1⁄2 cup grated mature cheddar cheese
1⁄2 cup low-fat plain yogourt
1.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.
2.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.
3.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.
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.
Serves 4(Makes 8)
Preparation time 15 minutes
Cooking time 10 minutes
Each serving
16.5 g protein • 13.5 g fat of which 4 g saturates • 50 g carbohydrate• 10 grams fibre • 410 Calories
