Easy bean burritos

Author: Sophie Gray - Food Writer, Author

Photographer: Joanna Wickham

First published: Oct 2006

Serves: 1

Time to make: 10 mins

Total cost: $8.86 / $8.86 per serve

(at time of publication)

Ingredients

More weights & measures

½ tablespoon oil

1 small onion, chopped

1 clove garlic, chopped

1 teaspoon cumin

½ teaspoon chilli powder (add less or more according to taste)

a pinch of oregano

½ tablespoon soy sauce

2 tablespoons hot water

1 teaspoon sugar

2 tablespoons tomato paste

a squeeze of lemon juice

¾ cup kidney beans (buy a can and freeze the remainder or home-soak your own and freeze them)

2 flour tortillas (freeze the remainder for subsequent meals)

lettuce, sliced

1 tomato, chopped

2 tablespoons grated cheese

2 teaspoons lite sour cream (if desired)

Instructions

1 Heat the oil in the pan and cook the onion and garlic until soft. Stir in the spices then add the soy sauce, hot water, sugar and tomato paste.

2 Using a fork, mash half the beans into the spice mix, then leaving the remainder of the beans whole, stir them into the mixture with the hot water and lemon juice. Heat thoroughly, adding a little more water to soften the consistency if needed.

3 Divide the mixture between 2 flour tortillas, add sliced lettuce, chopped tomato, grated cheese and sour cream. Fold the bottom towards the middle then roll the sides around to wrap the filling as best you can. Eat immediately.

Variations

Use this mixture to top corn chips or serve it with rice. It’s also excellent in a jacket potato.

Nutrition Info (per serve)

Calories 607cal

Kilojoules 2545kJ

Protein 26.3g

Total fat 16.8g

–Saturated fat 5.1g

Carbohydrates 88.4g

–Sugars 22.8g

Dietary fibre 16.1g

Sodium 1170mg

Calcium 250mg

Iron 7.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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