As the weather gets warmer, we often find that we don't reach for the oven so often, and we can find ourselves craving lighter, quick meals, so we can spend less time in the kitchen and more time enjoying the nicer weather!
This recipe is healthy, nutritious and filling, and it is also kind on the wallet, because it's packed full of affordable ingredients (it of course depends where you buy your ingredients, but the estimated total cost for this recipe is around the £4 mark, which is about 70p per portion!).
As it's a no-cook recipe, it means that you aren't using any household energy to make this recipe - something that's very welcome with the energy costs that continue to spiral.
Serves: 6
Time required: Approximately: 30 minutes
INGREDIENTS
Filling:
1 can of black beans drained (or your preferred beans or chickpeas)
1/2 can of chopped tomatoes
1 can of sweetcorn or 1 cup frozen sweetcorn defrosted
1/2 pack of pre-cooked rice or quinoa
1/2 red onion chopped
1 carrot grated
1 red (or yellow) pepper finely chopped
Juice of 1/2 lemon
To Serve:
A pack of wholewheat wraps (most contain 6-8 wraps)
1/2 shredded Iceberg lettuce
Spice Mix:
1 tsp chilli flakes
1 tsp dried oregano
1/2 tsp ground cumin
1 tsp garlic powder
1 tsp sugar (helps reduce the bitterness of tinned tomatoes)
Salt and pepper to taste
Pea Powered Guacamole:
1 cup of frozen peas defrosted
1 ripe avocado
Juice of 1/2 lemon
1 tablespoon of olive oil
Salt and pepper to taste
METHOD
For the filling:
1) Get a large bowl and add half of the can of black beans and mash them with a fork
2) Add all other filling ingredients (including the other half of the black bean tin), in addition to the Spice Mix and mix well.
3) In a separate bowl, make guacamole by mashing the peas and avocado together, then add in the lemon, olive oil and salt and pepper to taste.
4) To serve: get your wrap, spread a tablespoon of the guacamole all over the wrap, and top with a few tablespoons of the filling and roll up your wrap! (good luck with keeping all the filling in!).
Enjoy!
Tip 1: This is also a great meal prep recipe to store in the fridge - you can use the filling as a standalone burrito bowl meal, or as a side or base for another meal, or simply make up the wraps on-demand over a couple of days!
Tip 2: You can use the leftover tinned tomatoes and onion as a base for a tomato pasta or pizza sauce!
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Amy Cottrell is a passionate nutritionist who supports others to improve their overall well-being and reach their health goals through tailored, manageable and motivational support.