Free Healthy Recipe - Red Kidney Bean Burrito

Low fat, Low GI, Low sugar

Image courtesy of the Grains & Legumes Nutrition Council.

Burritos are popular with everyone and can be whipped up very quickly to make a nutritious meal using pantry staples like tinned beans and frozen sweetcorn. If you have extra time try using dried kidney beans or black beans and soaking them for 24 hours; the flavour will be superior. Recipe courtesy of the Grains & Legumes Nutrition Council.

2 sweetcorn cobs, husks removed
1 tsp olive oil
840 gram kidney beans, tin, rinsed & drained
1 tsp paprika, smoked
1 tsp tabasco
½ onion - red finely diced
¼ cup coriander leaves, chopped
1 avocado ripe
1 tsp lemon, juice
40 grams cheese, grated
limes wedges to serve

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.

Makes 4 servings

Scale recipe to serves

Prep Time: 15 mins
Cooking Time: 20 mins
Ready in: 35 mins

Suitable for:
Dinner, Lunch
See also:
Salmon and Cannellini Bean Salad
Red Kidney Bean Chilli
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Nutritional Information - Per Serve
Kj 2440 kj
Calories 583 kcal
Fat 22 g
Saturated Fat 6 g
Total Carbohydrate 60 g
Total Protein 25 g
Fibre 9 g

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