Mexican Bean Burritos

INGREDIENTS:

  • 2 tbsp salsa
  • 1 can (400g) kidney beans, drained
  • 1 can (400g) black beans, drained
  • 100g wholemeal rice
  • 350ml boiling water
  • 1 tbsp cumin
  • 1 can sweetcorn, drained
  • Wholemeal wraps (or see homemade wrap recipe at bottom)

METHOD:

  1. Rinse the rice through a sieve until the water runs clear.
  2. Boil rice with water for 15minutes covered.
  3. Mix in salsa and cumin and heat for a further 2minutes.
  4. Add the beans and sweetcorn, and heat for 5minutes or until the beans are fully cooked through.
  5. Serve with wraps and any spare salsa/ guac.
  6. Enjoy!

NUTRITION

Screen Shot 2018-04-19 at 16.41.41.png

Beans – Both black and kidney beans are an important source of plant-based protein, providing over 30g per portion. They are also high in dietary fibre for digestion. Kidney beans are a good source of iron for oxygen transport, and they contain loads of antioxidants.

Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter synthesis.

Cumin – Surprisingly, cumin is high in fibre for digestion and iron for oxygen transport.

Salsa – primarily made of tomatoes, which are massively high in vitamin C for protein and neurotransmitter synthesis; they also have functions in detoxification and as antioxidants. They also give you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Wraps and rice, if wholemeal,  provide dietary fibre for digestion.

HOMEMADE WRAP RECIPE

Makes 1 large/ 2 small wraps

INGREDIENTS:

  • 50g flour (and more for dusting)
  • 150ml warm water
  • 1 tsp olive oil

METHOD

  1. Put flour in a bowl and make a well in the middle.
  2. Add the water a bit at a time, and the oil, and fold the flour in slowly until a dough has formed.
  3. Heat a little oil in a pan, meanwhile knead for 5minutes.
  4. Roll out the dough to make a thin wrap, and fry until brown spots have formed, turning halfway through.

NUTRITION

Screen Shot 2018-04-19 at 16.53.43.png

For one large wrap (half if making small ones)

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