I got the inspiration for this recipe when we had family over for lunch and one of my nieces is a vegan. The black beans make a really tasty super healthy alternative to a meat chilli, making this dish leaner with far less fat than a meat chilli. Not only that the black beans are packed with phytonutrients, which are 'super nutrients' linked to providing real health benefits such as helping reduce risk of cancer and helping with the digestive system. A good source of protein too to improve your muscle tone and repair the tissues around your muscles. Plus this is super quick to make and delicious popped into a wholewheat tortilla wrap.
2 tablespoons of olive oil
4 garlic cloves, peeled and finely chopped
2 large onions, peeled and finely chopped
3 tablespoons of mild chilli powder
3 tablespoons of ground cumin
3 tablespoons of cider vinegar
2 tablespoons of coconut sugar
2 x 400g cans of chopped tomatoes
2 x 400g cans of black beans, rinsed and drained
chopped avocado chunks
4-6 wholewheat tortilla wraps (one per person)
1 large bag of mixed salad
1 large back of rocket
How to make
- Take a large, shallow frying pan and heat the olive oil slowly, without smoking it.
- Fry the onions for about 4 minutes until softened without browning. Then add the garlic and fry for another 1 minute.
- Add the chilli powder and cumin and fry for a further 2 minutes, stirring continuously then add the vinegar, coconut sugar, tomatoes and season.
- Cook for another 10 minutes on a medium heat, and in the meantime preheat the oven to about 180 degrees centigrade/ 370 degrees centigrade, this is to warm up the wholewheat tortilla (if you like them warm).
- After cooking the spices then add the black beans and cook for another 10 minutes.
- Remove from the heat and place the wholewheat tortilla wraps on a large baking tray in the preheated oven for about 30 seconds to 45 seconds so they are just warmed through.
- Remove from the oven and place each tortilla wrap on a plate and add 3 tablespoons or one hand size of the black bean chilli to the centre of the wrap (make sure it’s not too close to the edges). Fold the bottom and top edges over, rotate the tortilla and then roll it up from the bottom. This should mean your filling doesn’t fall out!
- Sprinkle the top of the tortilla with a little of the black bean chilli or alternatively some avocado chunks.
- Add 2 handfuls of mixed salad and 1 handful of rocket per person to the plate and serve.
Why this is The Beez Kneez...
Help with post pregnancy weight loss
Black beans have been linked to helping heart health and are also a great source of protein to aid post pregnancy weight loss.
Helps improve digestion
The black beans contain a good supply of folate, and a high fibre food to help to sustain your appetite.
A good source of long lasting energy
The black beans and wholewheat wrap are both sources of good quality carbohydrate which will give you a steady, slow release of energy. Whiter varieties of carbohydrates release energy quickly often resulting in blood sugar ‘spikes’, giving you a sugar ‘high’ but actually resulting in lower energy.
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