Mexican chili bean tortilla
A Mexican chili bean tortilla is a vibrant and delicious dish that will delight both your taste buds and your eyes. This colorful vegetable festival is perfect for the whole family. With its mix of flavors and textures, every bite is a true experience. Enjoy the rich flavor of savory beans and spices in a warm tortilla to create a filling and healthy meal. Whether you’re a vegetarian or just want to add some variety to your culinary repertoire, this Mexican chili bean tortilla is a must-try recipe!
Ingredients
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves of garlic, finely chopped
- 2 x 420g cans pinto or kidney beans, drained
- 4 ripe tomatoes
- 1 large zucchini, diced
- 1 teaspoon smoked paprika powder
- 2 tbsp coarsely chopped coriander leaves
- 8 flour or corn tortillas
- ½ iceberg lettuce, chopped
- 1 mini cucumber, cut lengthwise into very thin slices using a potato peeler
- 180 ml cup of sour cream and chive dip
Tip
Do it differently
Try adding shredded
boiled chicken or
thinly sliced beef, or
Keep it vegetarian by frying
a handful of Quorn
Chop with the onions
Preparation steps
- Heat the oil in a large pan and fry the onion for 2 minutes.
- Add 1 can of beans and heat for another 2-3 minutes. Using a masher or fork, mash the beans into the onions until a coarse paste forms.
- Add the remaining can of beans, the tomatoes, zucchini, peppers and 5 tablespoons of water.
- Cover and simmer very gently for 10 minutes until thickened and mushy, stirring occasionally.
- Season with lime juice, salt and pepper.
- Stir in coriander.
- Heat the flour tortillas in a dry frying pan.
- Line the tortillas with the chili beans, shredded lettuce, cucumber slices and sour cream dip.
- Ask everyone to help themselves: fill, roll and eat!
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 354 | 15g | 6g | 47g | 8g | 6g | 11g | 2.44g |
Equipment and tools
- frying pan
- dulcimer
- Knife
- wooden spoon
- tin opener
Allergen information
This recipe may contain allergens. Please check the specific ingredients and products used to ensure they meet your nutritional needs.
Storage and leftovers
Store leftover Mexican chili bean tortillas in an airtight container in the refrigerator for up to 3 days. To reheat, warm them in the microwave or preheated oven.
Health Benefits of Mexican Chili Bean Tortilla
Mexican cuisine is known for its vibrant flavors and delicious combinations. A popular dish that embodies the essence of Mexican cuisine is the Mexican chili bean tortilla. This delicious dish not only satisfies your taste buds but also offers multiple health benefits thanks to its nutritious ingredients.
1. Olive oil
The recipe calls for 1 tablespoon of olive oil, which is a heart-healthy choice. Olive oil is rich in monounsaturated fats, which may help lower cholesterol and reduce the risk of heart disease.
2. Pinto or kidney beans
Both pinto and kidney beans are excellent sources of plant-based protein and fiber. Including these beans in your diet can promote healthy digestion, stabilize blood sugar levels, and aid weight management.
3. Tomatoes
Including ripe tomatoes in this recipe adds flavor and provides important nutrients like vitamin C, potassium and lycopene. Lycopene is an antioxidant that may help reduce the risk of certain cancers and promote skin health.
4. Zucchini
Zucchini, also known as zucchini, is a low-calorie vegetable packed with vitamins A and C, as well as minerals like potassium and magnesium. It adds a fresh touch to the dish and adds to its overall nutritional value.
5. Smoked Paprika
Adding smoked paprika not only improves the flavor profile but also offers potential health benefits. Bell peppers contain antioxidants that can help protect the body from oxidative stress and inflammation.
6. Coriander leaves
Coriander leaves, also known as cilantro, not only add a pop of color but also provide various important nutrients. They are a good source of vitamin K, vitamin C and antioxidants that support overall health.
7. Tortillas
The recipe suggests using either flour or corn tortillas. Corn tortillas are gluten-free and may be a suitable option for those with gluten intolerance or celiac disease. Flour tortillas, on the other hand, can provide a decent amount of carbohydrates for energy.
8. Salad
Shredded iceberg lettuce is a refreshing addition that adds a crunchy texture to the dish. Salad is low in calories and a good source of vitamins A and K as well as folic acid.
9. Mini cucumber
The mini cucumber slices not only add to the visual appeal, but also provide moisture and a crispy texture. Cucumbers are mostly water and provide some vitamins and minerals.
10. Sour cream and chive dip
The final touch to the recipe is a dollop of sour cream and chive dip. While it adds creaminess and tang, it’s important to note that sour cream is high in saturated fat and calories, so moderation is key.
Overall, the Mexican chili bean tortilla recipe brings together a number of nutrient-dense ingredients that provide both great taste and health benefits. From heart-healthy olive oil to fiber-rich beans and a variety of vegetables, this dish is a healthy addition to your meal rotation.
