Kidney Bean Wrap - BalletFriends Nutrition


Type: Lunch

Serves 2

Time: 15 minutes


Red Bean Wrap - BalletFriends

Photo by Robert Waddell Photography


Ingredients

2 tins of cooked kidney beans, drained and rinsed
1 lime, quartered
1 bunch of coriander leaves, finely chopped
1 avocado, pealed, stoned and thinly sliced
1 handful of washed watercress
1 heaped tbsp of wholegrain mustard
100g of feta cheese
1 red pepper, seeded and thinly sliced
1 handful of walnuts, roughly crushed
2 whole wheat tortilla wraps

Method

1. In a large bowl add the kidney beans, mustard, coriander and the zest and juice of 1/4 of a lime. Mix thoroughly and season to taste with salt and pepper.

2. On a clean surface place the tortilla wraps down and spoon a tablespoon of the kidney bean mixture evenly across the centres of each tortilla. Add a handful of water cress, followed with sliced pepper and avocado. Crumble feta cheese and walnuts over the top and squeeze another dash of lime juice followed by a sprinkling of coriander leaves.

To Serve

Fold up and over each side of the tortilla wraps and roll tightly. Slice in half and Enjoy!


Nutritional Note:

Kidney beans are among the richest sources of plant-based protein and bean starch is a so-called slow-release carbohydrate making it an excellent food choice for sustainable energy. They are also rich in various vitamins, minerals, fibres and antioxidants. (Do not eat uncooked kidney beans as they can potentially be toxic when eaten raw). Always follow packet instructions. Cooked tin-canned kidney beans are a convenient choice.

 

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