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

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

Photographer: Mark O'Meara

First published: Oct 2016

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Serves: 1

Time to make: 10 mins

Ingredients

More weights & measures

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

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 581cal

Kilojoules 2430kJ

Protein 27g

Total fat 25g

–Saturated fat 4g

Carbohydrates 60g

–Sugars 23g

Dietary fibre 19g

Sodium 360mg

Calcium 250mg

Iron 5.5mg

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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