3 Reasons why its heart healthy:
- Swapping meat for black beans not only reduces our weekly red meat consumption but also reduces the amount of saturated fat in our diets.
- Wholemeal tortilla wraps and brown rice are a great source of fiber and help lower your cholesterol.
- Olive oil and avocado are a great source of monounsaturated fats, helping to lower your risk of cardiovascular disease.
Black bean burrito
Delicious meat-free burritos packed full of protein and fibre. This recipe reduces your saturated fat consumption and adds in some healthier monounsaturated fats, helping to keep your heart healthy.
2
servings15
minutes30
minutesIngredients
4 x wholemeal tortilla wraps
2 handfuls of shredded lettuce
150 g brown rice
1/2 lime, juiced
1 handful of chopped coriander
1 tbsp olive oil
400 g black beans, drained and rinsed
200 g chopped tomatoes
1/2 red onion, diced
1/2 red chilli, finely diced
1 tsp paprika
1 tsp cumin
- For the salsa:
3 x tomatoes, finely diced
1/2 red onion, finely diced
1/2 lime, juiced
1/2 red chilli, finely diced (optional)
- For the guacamole:
1 x ripe avocado
2 x cherry tomatoes, diced
1/2 lime, juiced
1/2 handful of chopped coriander
Directions
- Put 300ml cold water in a pan with the brown rice and bring to the boil. Once boiling, reduce the heat, add a lid and gently simmer for 20 minutes or until the water has absorbed and the rice has cooked. Then turn off the heat and let steam for a further 10 minutes.
- Heat the olive oil in a frying pan on the hob. Once hot, add the red onion until it begins to soften, then add in the paprika, cumin and red chilli for 1 minute until aromatic. Add the black beans and chopped tomatoes and simmer for 20 minutes until soft.
- OPTIONAL: use a potato masher or fork to mash half of the black beans for more texture.
- In a bowl, mix together the tomatoes, red onion, lime juice and chilli for the salsa. Set it aside for serving.
- In another bowl, make your guacamole. Mash the avocado using a fork until you reach your desired consistency. Stir through the cherry tomatoes, lime juice and coriander and set aside for serving.
- Once the rice is cooked and steamed, stir through the lime juice and coriander.
- Place the tortillas in the microwave for 10 seconds to warm.
- To serve: place the rice, beans, salsa, guacamole and lettuce on top of a wrap and roll it up. Enjoy!
