Mexibean Tortilla Melt - Happier Healthier Queensland

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Mexibean Tortilla Melt 0001
  • 440g can red kidney beans, rinsed and drained
  • ½ red capsicum, seeded and finely chopped
  • 1 tomato, diced
  • 2 spring onions, trimmed, chopped (including green tops)
  • ½ cup chopped coriander
  • ½ cup grated reduced-fat cheddar cheese
  • ½ teaspoon ground cumin or coriander
  • ½ teaspoon smoked paprika
  • 4 wholegrain tortillas or soft wraps (20cm)
  1. Mix all ingredients except tortillas in a large bowl.
  2. Spread 1 cup of bean mix on one side of each tortilla, then fold over the other side to enclose filling.
  3. Place in a heated sandwich press and toast for 2 minutes or until crisp and cheese melted.
  4. Cut each tortilla into 3 triangles and serve immediately.

Alternatives

  • Add corn and/or chopped zucchini to mix.
  • Substitute green capsicum for red.
  • Replace kidney beans with tinned salmon or tuna in spring water.

Storage Suggestions

  • Serve immediately.

Equipment List

  • large bowl
  • knife
  • spoon
  • sandwich press
  • cooks knife
  • serving plates

Acknowledgement

Recipe from LiveLighter® campaign © State of Western Australia [2013] reproduced with permission.

Nutrition Information


284g Quantity per serving Quantity per 100g
Energy 1741kJ 613kJ
Protein 18.0g 6.4g
Fat, total 11.8g 4.2g
— Saturated 5.1g 1.8g
Carbohydrate 52.5g 18.5g
— Sugars 9.6g 3.4g
Fibre 10.9g 3.9g
Sodium 1080.2mg 380.6mg
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