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?
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Details
  • Makes 4
  • 14 Ingredients
  • 15 Minutes Prep
  • 20 Minutes Cook
  • Medium
Nutrition
  • Energy 2440kJ
  • Protein 25g
  • Fat (total) 22g
  • - Saturated Fat 6g
  • Carbohydrate (total) 60g
  • Fibre 9g
  • Sodium 210mg

Ingredients

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

 

Tomato salsa

4 ripe roma tomatoes, diced

1 teaspoon tabasco sauce

½ red onion, very finely diced

¼ cup roughly chopped coriander leaves

 

Guacamole

1 ripe avocado

1 teaspoon lemon juice

Method

  1. 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.
  2. Heat oil in a frying pan and add kidney beans, paprika and corn kernels and stir gently until warmed through.
  3. 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.
  4. For tomato salsa, combine tomatoes, tabasco, onion and coriander.
  5. For guacamole, mash avocado with lemon juice until smooth.
  6. Assemble tortillas, spread a little guacamole on each tortilla and top with kidney bean mix and lettuce. Serve tomato salsa on the side.

 

Dietitian Notes / Recipe Tips

Use frozen corn kernels or canned corn kernels if you don’t have corn cobs, and add to the pan with kidney beans. To lower the sodium content, use cans labelled ‘no added salt’.

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Provider Acknowledgement

Recipe and image reproduced with permission from Grains & Legume Nutrition Council  www.glnc.org.au .

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