Thursday, 23 August 2012

Refried-bean wraps

These are completely delicious! Technically they are a vegan (or vegetarian if you want to include some cheese) meal, but I added some leftover meat to one version and that too was delicious! Basically this is a super-quick, no fail recipe. It also only takes 30 minutes from start to finish and reheats in the microwave at work for a great lunch. The vegan variety also comes in as a really cheap meal at just 45p per serving, probably cheaper if you buy cried beans and cooked them yourself! What more do you want from a recipe?

So anyway, here is my version of a recipe that is probably all over the internet. No photo because all I have is a photo from my lunch earlier in the week, which just makes it look crap! However, I absolutely suggest you give this recipe a try.

Re-fried  beans in a a wrap

Serves 4
Preparation:  10 minutes
Cooking time: 20 minutes
Cost: £1.82 (£0.45 per serving); £6.43 with leftover meat and cheese (£1.60 per serving)

1 tbsp olive oil (or equivalent for frying)
1 onion, finely chopped
2 cloves garlic, finely chopped
1 tsp cumin seeds (or 1/2 tsp ground cumin
400g tin kidney beans, rinsed and drained
2 tsp paprika
4 large or 8 small flour tortillas
2 tomatoes, chopped
1/2 red pepper, chopped
1/4 red onion, finely chopped
a little olive oil
Non-Vegan options:

100g halloumi, grated (optional)
100g cheddar cheese, or equivalent, grated (optional)
Soft cheese or sour cream (optional)
leftover roasted meat, any variety (optional), processed to small pieces in a food processor (not completely ground up)

First, fry the onion and garlic in the olive oil on a medium/high heat for 2 minutes. Add the cumin and kidney beans and a splash of water. Fry for another 2-4 minutes until the beans are heated through. Add the paprika and If you are using the halloumi and/or meat, add these now and fry for a further minute. Remove from the heat and gently mash to break up the beans slightly.

Make a quick salsa buy combining the chopped tomatoes, red pepper and red onion and stirring through with a dash of olive oil (yes it is a cheats-salsa).

Heat a griddle or frying pan (I actually have a flat sandwich press which is a great, quick way to do this). Fill the tortillas with a small spread of the cream cheese/sour cream, followed by the bean mix and the cheddar if you are using it. Finish off with a small sprinkling of the salsa. Wrap up the tortilla and place on your griddle. Gently brown, cooking for 2-3 minutes on each side.

Serve immediately with salad, or allow to cool and eat cold, or microwaved to piping hot.

The bean mix can also be frozen before adding the cheddar, salsa and soft cheese.

N.B. The cost of the meal is calculated on the day that this blog entry was published, using Sainsbury's online groceries as a reference for pricing. Each item is costed by weight used not by the total cost of a bottle/packet of that product.

Thanks for stopping by,
Let me know what you think... leave a comment or send an email to passthecaffeine {at} gmail {dot} com

No comments:

Post a Comment