Black beans, brown rice, salsa and avocado rolled in a wrap with lettuce. Vegan, ten minutes.
Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in10 minutes
- Prep7 min
- Cook3 min
- Serves1
Ingredients
- 150 g black beans (cooked, or canned and drained)
- 1 wrap flour tortillas / wraps
- 100 g brown rice (cooked weight)
- 50 g salsa
- 50 g avocado
- 40 g lettuce (romaine / mixed leaves)
Method
- Drain and rinse the beans and warm them with the rice for two to three minutes.
- Warm the wrap so it rolls without cracking.
- Spread the beans and rice along the middle, add the salsa, sliced avocado and lettuce, fold in the ends and roll tightly.
What this plate gives you
Twenty-one grams of fibre is three quarters of a 2,000-calorie day’s 28 g, from the black beans, the brown rice and the avocado, and the beans carry most of the 22 g of protein. At 560 calories it is a little over a quarter of that day, with 13 g of fat. Warm the tortilla for twenty seconds before rolling and it will not split; the beans and rice are measured cooked, so a can and yesterday’s rice make this a ten-minute lunch.
Swaps
- A wholegrain tortilla: about 3 g more fibre.
- Grilled chicken added: about 30 g more protein.
- Leave out the avocado: 80 calories fewer.
Keeping it
Rolled without the avocado and lettuce it freezes for three months and reheats from frozen in the oven. In the fridge, eat within a day.
