Friday is starting to revolve its way around the vegetable! This week I wrote and developed a recipe which took around 25 minutes to make and the results were fabulous, a brilliant weekend feast for your pals which is thrifty too.
I made mine veggie, but definitely add in some shredded chicken or prawns to bulk it out. The tortilla/pancake wraps were made from buckwheat flour, the tinned black beans were fried with an onion and some cayenne pepper. Beans are such a fabulous source of fibre and protein they will help repair your body and help boost immunity, I tossed in raw chopped capsicum (highest value of vitamin C in any fruit of veggie (even more than lemons)), pomegranate seeds which were a delicious slightly sweet and tart addition, smashed guacamole with garlic and a dusting of parmesan. The results were fantastic.
A healthy alternative to shop-bought burrito’s and very suitable for those who are gluten free.
For the pancake/tortilla wrap (should make around 6-8);
1 Tsp coconut oil
1 Organic Egg
125g Buckwheat flour
1 Tsp Sea salt
For the beans;
1 Tbsp coconut oil
1/2 Red onion, diced
1 Tin black bean, drained and washed
1 Tsp cayenne pepper
1 Heaped tbsp smoked paprika
Sea salt & pepper
1/2 bunch Coriander, roughly chopped
For the sides;
Couple of dollops of Greek yoghurt (optional)
1 Red capsicum, finely sliced
1 Ripe avocado
1 Sml garlic clove, crushed
1 Lemon, squeezed
Sea salt and pepper
1 Pomegranate’s seeds
20g Parmesan, grated
- In a large frying pan heat coconut oil over a medium heat, add onions and gently fry until soft and fragrant, add paprika, cayenne pepper and toss well.
- Add beans and toss together, let them gently fry with spices for 7-10 minutes on a low-medium heat.
- Add flour, egg, water, salt to mixing bowl and whisk well until well and truly mixed.
- Add a tsp of coconut oil to another frying pan (I opted for a small non-stick one) melt and add about 1/4 cup of tortilla mix to the pan, swirl it around to let it spread out (the thinner the better), let it fry until browned, then toss and let it brown the other side.
- When you have fried all of the tortilla’s load them up on a plate.
- Your beans should be ready (season to taste with some salt and pepper if needed), squeezed half your lemon on the beans and add the coriander, mix through.
- Smash the avocado with a fork and add crushed garlic and other half of lemon, season to taste with sea salt and pepper.
- Load up your plate; tortilla, beans, guacamole, capsicum and parmesan cheese.