Quick chili bean wraps

Bring a touch of flavor to your dining table with our Quick Chilli Bean Wraps! Suitable for both vegetarians and Mexican cuisine lovers, these wraps offer a delicious, build-your-own experience that the whole family will enjoy. Because of their versatility, they can easily be doubled to accommodate a large gathering or party. Packed with a combination of savory ingredients and savory flavors, these wraps promise to be a crowd hit. Get ready for a culinary adventure that combines simplicity and excitement in every bite!

Ingredients

1 small onion, sliced
1 tbsp vegetable oil
400g tin mixed beans, drained and rinsed
400 g canned chopped tomatoes
30g bag fajita seasoning (we like Discovery) or 2 tbsp Cajun seasoning
8 soft corn tortilla wraps (Old El Paso are good)
grated cheese, guacamole and sour cream
a handful of coriander or parsley, roughly chopped

Tip

Try it
Other toppings like jalapeño peppers and fresh tomato salsa also go well.
You can also use taco shells instead of tortillas.

Preparation steps

Saute onions in oil for 5 minutes until soft.
Add the beans, tomatoes and spices and then simmer for 10 minutes, stirring occasionally.
Meanwhile, microwave the wraps on high for 1 minute.
Take a large spoonful of beans and spread it in the center of each wrap.
Top with some grated cheese, a spoonful of guacamole and sour cream and a pinch of cilantro or parsley.
Wrap in a cigar shape and eat immediately.

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
320	9g	1g	52g	0g	6g	11g	3.98g

Equipment and tools

Knife
cutting board
frying pan
spatula

Allergen information

This recipe may contain the following allergens:

Onion
vegetable oil
Mixed beans
Tortillas (corn)
Cheese
guacamole
sour cream

Storage and leftovers

If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply heat the wraps in the microwave or oven until warmed through. However, for the best taste and consistency, it is recommended to consume the wraps fresh.

Health Benefits of Quick Chili Bean Wraps

Quick chili bean wraps not only make for a delicious and filling meal, but they also offer several health benefits. Packed with nutritious ingredients, these wraps are a great addition to a balanced diet. Let’s take a closer look at the health benefits of each component in this recipe.

Mixed beans

The 400g tin of mixed beans provides a significant source of plant-based protein, fiber and essential nutrients. Beans are low in fat and cholesterol and are therefore heart-healthy. They also contribute to better blood sugar control and promote a healthy digestive system.

Chopped tomatoes

Adding a 400g tin of chopped tomatoes offers numerous health benefits. Tomatoes are rich in antioxidants like lycopene, which may help reduce the risk of chronic diseases like heart disease and certain cancers. They are also rich in vitamins A, C and K as well as minerals such as potassium.

Fajita seasoning or Cajun seasoning

The 30g bag of fajita seasoning or 2 tablespoons of Cajun seasoning adds flavor without significantly increasing the calorie content. While the exact health benefits vary depending on the specific ingredients in the spices, many spices used in these blends have antioxidant and anti-inflammatory properties. They can also improve digestion and boost metabolism.

Something similar you might also like:

Corn tortilla wraps

The soft corn tortilla wraps are a healthier alternative to traditional flour tortillas. Made from ground corn, they are naturally gluten-free and provide more fiber and fewer calories compared to flour tortillas. Corn tortillas also contain important nutrients such as magnesium, phosphorus and potassium.

Grated cheese, guacamole and sour cream

While these toppings add a touch of flavor and richness to the wraps, it’s important to consume them in moderation. Grated cheese provides calcium and protein, but is also high in saturated fat. Avocado guacamole contains heart-healthy monounsaturated fats, fiber and vitamins. Sour cream contains calcium and ensures a creamy consistency. However, due to its high fat content, it is best consumed sparingly.

Coriander or parsley

The handful of cilantro or parsley used as a garnish adds extra flavor and contributes to the nutritional content of the dish. Both herbs are rich sources of vitamins, minerals and antioxidants. They are said to have anti-inflammatory and immune-boosting properties as well as improved digestion.

Try it

You can amp up the health benefits of these quick chili bean wraps by adding additional toppings like jalapeño peppers and fresh tomato salsa. Jalapeño peppers contain capsaicin, a compound that can help with weight control and boost metabolism. Fresh tomato salsa gives the wraps more vitamins, minerals and antioxidants.

Using taco shells

If desired, you can substitute taco shells for the soft corn tortilla wraps. Just like corn tortillas, taco shells offer a healthier alternative to flour tortillas. They are crunchy and add structure to the dish while providing the same health benefits as corn tortillas.