Nutrition Fact: Beans provide a great amount of protein which helps you to feel fuller for longer and fibre to help maintain a health digestive system.
| Prep Time | 10 minutes |
| Cook Time | 25 minutes |
| Servings |
people
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Ingredients
- oil (for the pan)
- 2 x 300 gram tinned beans (kidney, black or cannellini) (drained and rinsed)
- 1 red onion (diced)
- 4 garlic cloves (crushed, or use 2tbsp garlic powder)
- 2 tsp ground cumin
- 1 tsp paprika (ground)
- 1 tsp chilli flakes (or 1 fresh chilli)
- 2 zucchinis (diced)
- 1/2 red or yellow capsicum (seeds removed and diced)
- 1 cup corn kernels (fresh or frozen)
- 400 grams crushed tomatoes (tin)
- 2 tbsp fresh coriander (chopped)
- lime (juice) (to taste)
- sea salt (to taste)
- 4 wholemeal wraps (or GF wraps for GF option)
- 100 grams reduced fat cheddar cheese (grated or use DF alternative)
Ingredients
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Instructions
- Heat non-stick frypan over medium heat, add oil.
- Add onion and cook until lightly browned or translucent, stirring intermittently.
- Add garlic, cumin, paprika, and chilli and cook for 2 minutes or until fragrant.
- Add zucchini, capsicum, and corn and cook for 6 to 8 minutes or until the vegetables are tender. Stir in tomatoes and beans and reduce heat to low heat to simmer for 10 minutes.
- Remove pan from the heat. Add lime and coriander to the mix and stir to combine.
- Warm wraps on frypan for 30 seconds or in the microwave for 10 seconds. Remove and cut in half.
- Serve by spooning bean mixture into the centre of each wrap, followed by grated cheese. Cut wraps in half and enjoy!
Recipe Notes
This recipe was developed by Kristin Murray from Lifestyle Nutrition. Kristin is a Brisbane based nutritionist who is passionate about providing education in the science behind nutrition and healthy eating. Through Lifestyle Nutrition, Kristin creates and provides recipes that are achievable in the fast paced world we live in and she hopes to inspire you to find your own sustainable healthy routine!
This recipe can be made both gluten and dairy free.
