REFRIED BEAN WRAPS
A vegetarian take on a Tex-Mex wrap. You could add cooked chicken or pork for a meaty version, cooked rice to up the carbs, or a
layer of guacamole.
INGREDIENTS
⅓ quantity of refried beans
(see below)
1 large tortilla wrap 60g feta cheese
Tomato salsa Handful fresh coriander (or a couple of round lettuce leaves) 1 tsp chipotle paste
3 tbsp mayonnaise
METHOD
h Spread the refried beans on the wrap and crumble over the feta. Dot with a
little tomato salsa and scatter over the coriander. hRoll up tightly, tucking in
the ends. Wrap in greaseproof paper and cut in half with a serrated knife. h Marble the chipotle paste
through the mayonnaise
and put in a little tub for dipping, along with another
tub of tomato salsa. Best assembled the day of eating.
REFRIED BEANS
Enough for 3 wraps
INGREDIENTS
1 tbsp olive oil
1 small onion, finely chopped 1 clove garlic, crushed (optional) 1 tsp smoked paprika
1 tsp ground cumin
1 x 400g tin black beans
Chilli sauce (optional)
METHOD
h Heat the oil in a small
frying pan and add the onion. Cook gently for five
minutes, then add the garlic, paprika, cumin and
½ tsp salt. Stir well, then add the beans and the liquid from the tin. Cook, mashing the beans with the spoon,
until thick. Give a quick blitz with a hand blender, leaving a few bits of beans for texture. Cool, then taste and season with chilli sauce
if you like. Stores in the fridge for up to five days.
TOMATO SALSA
Fresh tomatoes aren’t good at this time of year, so make
the salsa with tinned tomatoes – the result is more like ready-made salsa in a jar but without the
modified starch.
INGREDIENTS
½ tin of plum tomatoes
2 tbsp tomato puree 1 tbsp very finely chopped
red onion Juice of half a lime
¼ tsp salt
2 tbsp chopped coriander Finely chopped red chilli or
chilli sauce
METHOD
h Chop the tomatoes finely
and mix with their juice, plus the other ingredients and chilli or chilli sauce to taste. Keeps for up to five
days in the fridge.