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.

Ingredients

2 sweetcorn cobs, husks removed

1 tsp olive oil

840 gram kidney beans, tin, rinsed & drained

1 tsp paprika, smoked

4 tomatoes - roma

1 tsp tabasco

½ onion - red finely diced

¼ cup coriander leaves, chopped

1 avocado ripe

1 tsp lemon, juice

4 corn tortilla

40 grams cheese, grated

2 cups iceberg lettuce

limes wedges to serve

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.

Makes 4 servings

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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