Week 4 Thursday - Black Bean Burrito
|
Prep: Cook: |
5 minutes 10 minutes |
|
| Difficulty: | Easy | |
| Serves: | Serves 2 (each serving contains approximately 500 kcal) |
| Ingredients |
|---|
| 1 garlic clove |
| ½ small red onion |
| 20g baby spinach leaves |
| 400g tin black beans (240g drained) |
| 1 tablespoon rapeseed oil (15g) |
| 45g tinned kidney beans (drained and rinsed) |
| 150ml water |
| ¼ teaspoon dried chilli flakes |
| 200g tin chopped tomatoes (or ½ regular tin) |
| 2 wholemeal wraps |
| 20g Cheddar cheese |
| 2 tablespoons salsa (shop-bought) (30g) |
| salt (optional) and freshly ground black pepper |
directions
Trim and peel the garlic, then crush the garlic with a garlic crusher. Peel off the skin the red onion and cut into dice. Shred the spinach leaves.
Drain and rinse the black beans in a sieve.
Heat a frying pan over a medium heat and add the rapeseed oil. Stir in the garlic and add the kidney beans with the black beans and sauté for 1-2 minutes. Pour in the water and then add chilli flakes, chopped tomatoes and onion. Stir to combine. Bring to the boil, then season with a little salt (optional) and plenty of freshly ground black pepper. Reduce the heat to low and simmer for about 5 minutes to reduce, stirring occasionally.
Take a clean frying pan and put back on a medium heat. Add each wholemeal wrap for 10-15 seconds on each side, using a tongs to turn them over.
Put on a clean chopping board and add the bean mixture. Grate over the cheese and scatter the spinach on top. Finish with the salsa. Tuck in the ends and fold into a burrito shape. Cut the black bean burrito in half and arrange on a plate to serve.
