This is a fantastic lunch time meal. High in fibre and protein, beans are great for controlling your blood sugar levels and creating a sense of fullness. You can eat them warm or cold so this is great for people who have to pack a packed lunch as you can make up the bean mixture in advance and keep it in the fridge for a few lunches.
- 400g Tin of kidney beans
- 400g Tin of Black beans
- 1 small tin of sweetcorn
- 1 Red pepper diced
- 1 Onion
- 1 Clove garlic crushed
- 1 Tbsp Sweet smoked paprika
- 1 Tsp Worcester sauce
- 1 Tbsp Tomato puree
- Salt and pepper
- For making up the wrap:
- Wholemeal tortilla wraps
- Handful of spinach
- A little grated cheddar cheese
Gently fry off your onions with a little garlic for 10 minutes over a medium heat. Then add the red peppers and fry them off gently for another 10 minutes until soft and fragrant.
Drain both of the cans of beans and add them to the pan along with the sweetcorn, Worcester sauce, tomato puree and the paprika. Mix well and continue to cook until combined and warmed through. Season well.
You can either warm the wraps a little, or if you are preparing this for a lunch box, simply take the wraps out and leave cold.
Place your spinach leaves inside the tortilla and spoon over your bean mixture, sprinkle with the cheese and fold the tortilla up. There's a great little article here on how to fold your wraps.
If you are packing them for a lunch it might be an idea to take the tortillas in dry separate from the mixture, pop the mix in a tupperware box and spoon the mixture on when you are ready for it!