Lunchbox: Smashed black bean, avocado and rocket wrap + snacks

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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Serves: 1

Time to make: 10 mins

Ingredients

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Lunch
½ cup (90g) canned black beans, rinsed and drained
1 spring onion, thinly sliced
1 small tomato, diced
pinch of chilli flakes
1 wholemeal wrap
1 tablespoon mashed avocado (see tip)
½ carrot, peeled, grated
½ cup baby rocketarugulaX leaves
Plus snacks
1 hard-boiled egg, peeled, halved and sprinkled with ¼ teaspoon dukkah
1 cup carrot and celery sticks with 2 tablespoons hummus
15 almonds
1 mandarin

Instructions

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1 Place black beans in a medium bowl and mash with a fork, leaving some texture. Stir through the spring onion, tomato and chilli.

2 Place wrap on a clean work surface and spread avocado down the centre of the wrap. Top with bean mixture, grated carrot and rocket; roll up. Cover with plastic wrap and refrigerate until ready to serve. Eat wrap fresh, or toasted in a sandwich press.

Variations

Make it gluten free: Use a gluten-free wrap and check dukkah and hummus are gluten free.

HFG tip

Squeeze a little lemon or lime juice on the avocado to prevent it from discolouring.

Note: Nutrition information applies to total lunchbox.

Nutrition Info (per serve)

Calories 581 cal

Kilojoules 2430 kJ

Protein 27 g

Total fat 25 g

Saturated fat 4 g

Carbohydrates 60 g

Sugar 23 g

Dietary fibre 19 g

Sodium 360 mg

Calcium 250 mg

Iron 5.5 mg

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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