Mexican Bean Wrap


  • 1/2 medium red onion
  • 1 medium tomato
  • 1 small avocado
  • 1/2 medium mango
  • 1 tsp lemon juice (fresh or bottled)
  • 1 tsp lime juice (fresh or bottled)
  • 1 tsp chives (fresh or dried)
  • 1/2 cup firm tofu
  • 1 cup zucchini
  • 1/2 cup carrot
  • 1/2 cup corn kernals (fresh or frozen)
  • 1/2 cup mushrooms
  • 400g canned tomato puree
  • 400g canned black beans
  • 1 cup brown rice
  • OR 1 cup quinoa
  • 1 tsp paprika
  • 1 tsp cumin
  • 1 tsp ground chilli
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1/4 cup greek yoghurt
  • 1/2 cup reduced fat cheese
  • 1 cup baby spinach
  • 1 tbsp olive oil (for cooking)
  • olive oil spray (for cooking)
  • sea salt (for seasoning)
  • 6 wholemeal wraps (see program for individual portion)


  • Prep Ingredients: Dice the red onion, tomato, avocado, mango and mushrooms. Grate the tofu, zucchini, carrot and cheese. Drain and rinse the beans.
  • Prep 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.

Helpful Tips:
Microwaveable brown rice or quinoa cups are convenient and will save some prep/cooking time.
You can also swap spices for store packet seasoning if you’re running short on time.

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.