Joanna Stich

I am currently in the process of finding new recipes that would not necessarily involve meat, but simultaneously keep my husband full as his work involves a lot of physical strength, therefore he needs all the energy he can get. 

While I am not striving to be vegan or vegetarian, I am trying to be a little more conscious of what I eat and limit my meat intake, and this recipe hits the nail on the head. If you’d like to try out a new meat-free, yet delicious and full of vitamins recipe, keep on reading. 

This simple 20 minute recipe is not only vegan & vegetarian friendly. Intake of beans provides many benefits to your health such as:

• Source of fiber, protein, iron, magnesium, potassium AND zinc
• Assists with general heart health
• It’s proved to be one of the ingredients contributing to longevity outlined in Blue Zones Diet by Dan Buettner 

EQUIPMENT

For this recipe you will need:

• An oven
• Oven Dish (such as casserole) 
• Oven Mitts
• 2 small/medium sized pots
• Chopping Board
• Knife
• 1 table spoon 
• Can opener
• Garlic Crusher
• Mixing Spoon
• Cheese grater (only if you have a block of cheese vs already grated cheese) 

INGREDIENTS

• 2 tablespoons of olive oil
• 2 large tortilla wraps
• 1 can of mixed beans
• 1/2 an onion
• 1 red pepper
• 1 can of chopped tomatoes (400g)
• 1 garlic clove (crushed)
• 1 tablespoon of balsamic vinegar
• 1 teaspoon of salt
• 1 teaspoon of paprika
• 1 teaspoon of basil
• 1/2 teaspoon of chilli flakes 
• 60g of grated cheddar cheese (optional for vegan recipes or substitute with vegan cheese)

METHOD

Prep: 5 minutes

Cooking: 20 minutes

Preheat your oven to 190C. 

Chop your basil, onion and red pepper into fine pieces. 

Add the following into the 1st pot: chopped tomatoes, vinegar, salt, chilli flakes and basil. Heat on medium until warm. 

Add 1 tablespoon of olive oil to the 2nd pot and heat on medium. Once hot, add the following: beans, crushed garlic, onion, red pepper and paprika. Cook for 5 minutes stirring often. 

Place both tortilla wraps flat on the chopping board. Add 2 tablespoons of tomato mix from the 1st pot to each wrap. 

Next, split the bean mix from the 2nd pot equally between the wraps.

Fold both wraps and place them into the glass casserole dish, previously coated with 1 tablespoon of olive oil to prevent sticking.  

Pour over the remaining tomato mix from pot 1 over the wraps and sprinkle with cheddar cheese. 

Bake in the oven for 20 minutes or until golden brown. 

Tip: If you’d like to add carbohydrates to this recipe, pair the wrap with a baked potato. 

Recipes will become a permanent section of my blog. Make sure to follow me for more ideas! New posts are published every Thursday at 6.15pm PST/9.15pm EST. 

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