Mexican Bean Wrap

Ingredients

  • 1/2 medium red onion, diced
  • 1 medium tomato, diced
  • 1 small avocado, diced
  • 1/2 medium mango, diced
  • 1 tsp lemon juice (fresh or bottled)
  • 1 tsp lime juice (fresh or bottled)
  • 1 tsp chives (fresh or dried)
  • 1/2 cup hard tofu, grated
  • 1 cup of zucchini, grated
  • 1/2 cup of carrot, grated
  • 1/2 cup of corn kernals (fresh or frozen)
  • 1/2 cup of mushrooms, diced
  • 1 x 400g can of tomato puree
  • 1 x 400g can of black beans, drained and rinsed
  • 1 cup of brown rice/quinoa^
  • 1/2-1 tsp each spice; paprika, cumin, ground chilli, onion powder, garlic powder^
  • 1/4 cup greek yoghurt
  • 1/2 cup reduced fat cheese, grated
  • 1 cup of baby spinach
  • 1 Tbsp of olive oil (for cooking)
  • Olive oil spray (for cooking)
  • Sea salt (for seasoning)
  • 6 wholemeal wraps (see program for individual portion)

Method

  • Prepare salsa; combine onion, tomato, avocado, mango, lemon, lime juice and chives in a small bowl. Cover with cling wrap and put in the fridge.
  • In a large bowl, combine vegetables and tofu.
  • Add olive oil to a frying pan and heat over medium heat. Add vegetables, tofu and lightly sauté.
  • Add spices and mix through to coat, then add the beans and tomato puree. Stir until combined.
  • Prepare rice; follow packet instructions and add into the bean mixture. Mix until combined.
  • Reduce to a low heat and cook for a further 2-3 minutes. Once heated through remove from the heat.
  • Serve on a wrap. Layer baby spinach, bean mixture and top with grated cheese, salsa and a dollop of Greek yoghurt.

^Microwaveable cups are convenient and will save some prep/cooking time.
^If short on time, swap spices for store packet seasoning.

Vegan adaptable:
Swap cheese for vegan cheese, nutritional yeast or don’t include.
Swap Greek yoghurt for soy yoghurt/vegan yoghurt or don’t include.

Gluten free adaptable:
Swap wholemeal wraps for gluten free alternative.