Baked wraps with black and red kidney beans, chopped red bell pepper and tomato sauce and garnished with cheddar cheese
This delicious Tex-Mex dish is a perfect veggie-ready option. It is super simple to make and can also be prepared beforehand. It is packed with flavour thanks to the combination of black and red kidney beans, making it an ideal choice for both lunch or dinner
Goes well with
If served as main dish : Salad, ideas here If served as side dish : Options are endless - Rule 1
Ingredients (i)
2 tablespoons olive oil
1 onion - peel and finely chop
1 red bell pepper - deseed and finely chop - rinse before use
400 g canned whole plum tomatoes - roughly chop them with a fruit knife while still in the can
265 g canned black beans - net weight, drain and rinse before use
255 g canned red kidney beans - net weight, drain and rinse before use
200 g cheddar cheese - grated, keep some to sprinkle on top- cheddar cheese - sprinkle on top
6 flour tortilla
salt - to your taste
black pepper - freshly ground from a pepper mill, to your taste
Instructions
- Prepare all ingredients according to the list above and read through the recipe before starting
- Preheat oven to
200 °C - Heat a frying pan and add (i)2 tablespoons olive oil, 1 onion, 1 red bell pepper
- Cook on low heat until softened
- Add (i) and cook gently for 5 minutes (timer), stirring now and then400 g canned whole plum tomatoes, 265 g canned black beans, 255 g canned red kidney beans
- Season with (i)salt, black pepper
- Spread out the wraps6 flour tortilla
- Add (i) and divide half of it between them200 g cheddar cheese
- Add the tomato and bean mixture and distribute equally between them
- Roll up with ends side down, ends in or not, according to your preference
- Arrange them in an ovenproof dish
- Sprinkle (i) on topcheddar cheese
- Bake in the oven for 15 minutes (timer) until golden brown
- Serve
Notes
If served for dinner count 1,5 wraps per person whereas if served for lunch 1 should be enough
You can replace the cheddar cheese with a similar type of cheese
To save calories you can reduce the cheese to your liking
For the ingredients there are no rules, explore what you have in your storage cupboard or fridge and try it out
Nutrition Facts
Baked wraps with black and red kidney beans, chopped red bell pepper and tomato sauce and garnished with cheddar cheese
Serving Size
1 serving
Amount per Serving
Calories
552
% Daily Value*
Fat
28
g
43
%
Saturated Fat
12
g
75
%
Polyunsaturated Fat
3
g
Monounsaturated Fat
10
g
Cholesterol
50
mg
17
%
Potassium
756
mg
22
%
Carbohydrates
52
g
17
%
Fiber
12
g
50
%
Sugar
8
g
9
%
Protein
24
g
48
%
Sodium
1221
mg
53
%
Vitamin A
1553
IU
31
%
Vitamin B1
0.5
mg
33
%
Vitamin B2
1
mg
59
%
Vitamin B3
4
mg
20
%
Vitamin B5
1
mg
10
%
Vitamin B6
0.4
mg
20
%
Vitamin B12
1
µg
17
%
Vitamin C
52
mg
63
%
Vitamin D
0.3
µg
2
%
Vitamin E
3
mg
20
%
Vitamin K
16
µg
15
%
Calcium
500
mg
50
%
Copper
0.4
mg
20
%
Folate
137
µg
34
%
Iron
5
mg
28
%
Manganese
1
mg
50
%
Magnesium
83
mg
21
%
Phosphorus
496
mg
50
%
Selenium
26
µg
37
%
Zinc
3
mg
20
%
Folic Acid
36
µg
Choline
42
mg
Net Carbohydrates
41
g
* Percent Daily Values are based on a 2000 calorie diet.
The information shown is an estimation only and not a substitute for professional advice.