Red Kidney Bean Burrito
Pulses are packed with nutrition. These edible seeds of the legume plant family are rich in protein, low GI carbohydrate and fibre not mention vitamins and mineral (eg B vitamins and iron) plus powerful plant chemicals (phytonutrients). Oh and did we mention they’re brilliant for the planet too.
- 4 jumbo tortilla wraps, preferably whole grain
- 40g grated cheddar cheese
- 2 cups shredded iceberg or butter lettuce
- Lime wedges, to serve
Corn and kidney beans
- 2 corn cobs, husks removed
- 1 teaspoon extra virgin olive oil
- 2 x 420g cans kidney beans, rinsed and drained
- 1 teaspoon smoked paprika
- 4 ripe roma tomatoes, diced
- 1 teaspoon tabasco sauce
- ½ red onion, very finely diced
- ¼ cup roughly chopped coriander leaves
- 1 ripe avocado
- 1 teaspoon lemon juice
- Preheat a grill pan until hot, place corn cobs on pan and cook for 10 minutes, turning every few minutes until starting to char all over. Allow to cool slightly and slice off kernels.
- Heat oil in a frying pan and add kidney beans, paprika and corn kernels and stir gently until warmed through.
- Place a tortilla on the warm grill pan and sprinkle a little cheese on the tortilla, cook until it melts or grill marks appear on the underside of the tortilla. Repeat.
- For tomato salsa, combine tomatoes, tabasco, onion and coriander.
- For guacamole, mash avocado with lemon juice until smooth.
- Assemble tortillas, spread a little guacamole on each tortilla and top with kidney bean mix and lettuce. Serve tomato salsa on the side.
Nutrition Information (per serve)
|Fat – Total (g)||22.0|
|– Saturated fat (g)||
|Carbohydrate – Total (g)||60.0|
|– Sugars (g)|
- Use frozen corn kernels or canned corn kernels if you don’t have corn cobs, add to pan with kidney beans.
- To lower sodium, try no added salt canned varieties.
Recipe and image reproduced with permission from Grains & Legume Nutrition Council www.glnc.org.au .
Disclaimer: The above recipe meets Diabetes NSW & ACT nutrient criteria. However, the opinions expressed on www.glnc.org.au do not necessarily reflect the views of Diabetes NSW & ACT.
Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as needed. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for individualised advice.