Warm Black Mexican Bean Wrap

Beans are a great source of cholesterol-lowering fibre, antioxidants and nutrients such as magnesium, folic acid and B6. The protein and fibre in beans helps to blunt blood sugar rises.

Wraps, rolls, bread, baps are all the same – they are made from grain, from flour. If you are are eating them and want to keep your carb levels low, choose a small one with the highest fibre content.

Makes 3 servings

One Serving (no wrap):                 7g Carb     164 Kcals  Protein 4g   Fat 12g     Fibre 4g

One Serving( with 40g wrap):      26g Carb   285kcals     Protein 7g     Fat 15g   Fibre 7g

Ingredients

Makes 3 bean servings (240g/3)

400g tin of Black Beans, drained (240g) and washed under cold running water

30g, red onion, finely chopped

fresh coriander herb, chopped finely

20ml, 4 teaspoons olive oil

3 x 20g, 6 small slices green pepper per person (1/5 of a pepper each)

15g, 1 tablespoon Homemade Mexican Seasoning

a squeeze of lime juice

3 x 30g baby gem leaves

3 x 20g Sour Cream

Mexican Seasoning (30g)

1 tbsp Chipotle Pepper spice

1 tbsp Hot Paprika

1 tbsp ground Cumin

2 teaspoons dried oregano

Garlic & Chilli dried flakes

Plenty of Black pepper

pinch cayenne chilli pepper

 

Optional ingredients

Avocado

1 or 2 jalapeño peppers (jar)

Grated cheese

Chicken

Olives

Method

Gather all the spices and make up the seasoning in a glass jar. It holds for a few months so you can bulk make.

Wash the babygem leaves.

Drain the beans into a sieve and wash the beans well under a cold running water tap. Leave on the side to dry

Chop the onion and coriander

You can leave the beans whole or take 1/3 of them out and using a hand blender, mush them and add them back to the whole beans.

Add the oil to a frying pan and fry the onion and seasoning, until you smell the chilli then add the beans and mix through the coriander. Taste and add more chilli (fresh red and green chillies if you have them,  for colour) if you want it hotter. The beans are already cooked so just heat them, making this a very fast meal.

Divide into 3 servings

In the same frying pan, flash fry the green peppers and onion, adding a little more spice.

This is a very filling meal.

One child size wrap (40g) is 19g carb and I sometimes have 1 wrap, lining it with baby gem leaves and stuffing it with beans, peppers and topping with soup cream or yoghurt and guacamole.

1 x 40g wrap: 19g Carb Protein 3.1g   Fat 3g   Fibre 2.6g   Kcals121