Toasted black bean and vegetable wraps with avocado salsa

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(1)
Lunch & Light Meals|Vegetarian
1 peopleServes
1
Prep   10 min
Cook   10 min
  • Tomato, 1 medium, diced
  • Avocado, 20 g, diced
  • Coriander, 1 tablespoon(s) leaves, shredded
  • Lime, ¼ lime(s), juiced
  • Pepper, any type, ground, 1 pinch(es), to taste
  • Vegetable liquid stock, low sodium, 2 tablespoon(s)
  • Black beans, canned, no added salt, 190 g, drained and rinsed
  • Dried paprika, ½ teaspoon(s)
  • Dried garlic powder, ¼ teaspoon(s)
  • Ground cumin, ½ teaspoon(s)
  • Cayenne pepper, 1 pinch(es)
  • Barley Wrap, Wholegrain, 2 45g wrap(s)
  • Baby spinach, 1 handful(s)
  • Red capsicum, ½ capsicum(s), cut into strips

Method

To make the salsa, combine the tomato, avocado, coriander, lime juice and black pepper in a bowl. Stir well.

Over a medium heat, add one tablespoon of stock in a non-stick frying pan. Because we’re not using oil here, this will help coat the base of the pan. Add the beans, paprika, garlic powder, cumin, and cayenne to the pan and stir to combine. Cook for 5-6 minutes, stirring constantly so it doesn’t burn. If it dries out in that time, add a second tablespoon of stock, and continue to cook.

Once soft and fragrant, drain the excess liquid and roughly mash the bean mix with a fork to get a chunky texture.

Spread the bean mix over the pita bread, then top with spinach and capsicum. Close the wrap, then toast in a sandwich press to your liking.

Halve, then serve with a bowl of the salsa to spoon over your wrap.

Nutrition facts per serve
Makes 1 serve

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1
Bread & Cereals2
Vegetables2.9
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories522
Protein27.3 g
Total fat9.5 g
- Saturated fat1.8 g
Total carbohydrates69.1 g
- Total sugars13.6 g
Fibre30.7 g
Sodium479 mg

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