Spinach & tomato tortillas
This Mexican vegetarian dish is high in fibre and seriously good for you - it contains 2 of your 5-a-day vegetables
Difficulty and servings
Serves 2
Preparation and cooking times
Vegetarian, Low-fat, Super healthy
- Heat the olive oil in a frying pan, add the onion and pepper and cook gently for a few minutes until they are soft.
- Tip in the tomatoes and mixed beans, then add the chilli powder. Heat until the sauce is bubbling, then lower the heat and simmer gently for 10 minutes. Now add the spinach to the tomato and bean mixture and cook until the leaves have wilted - this will only take a minute or so. Remove the pan from the heat. Check the seasoning - you shouldn't need salt, though you might want to add a little pepper, and more chilli powder if you like things hot.
- Lay the tortillas on a work top, spoon in the filling, then fold them into triangles.
Making it mushroomy
Lay 4 large flat mushrooms in a greased baking dish, with the brown gills facing up. Pile the spinach and tomato mixture on top of the mushrooms, cover with foil and bake at 190C/gas 5/fan 170C for 15-20 minutes.
Making it tomatoey
Use tomato flavoured wraps instead of plain tortillas.
Making a chilli
The spinach and tomato mixture is delicious served by itself in a bowl with a hunk of granary bread to mop up the juices.
361 kcalories, protein 13g, carbohydrate 74g, fat 4 g, saturated fat 1g, fibre 8g, salt 1.47 g
Recipe from Good Food magazine, January 2003.
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http://www.bbcgoodfood.com/recipes/1375/
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Ingredients
- 1 tsp olive oil
- 1 onion , chopped
- 1 red or yellow pepper , seeded and chopped
- 200g can chopped tomatoes
- 85g canned mixed beans , rinsed and drained
- good pinch of mild chilli powder
- 3 generous handfuls of fresh spinach leaves
- 4 flour tortillas , about 20cm in diameter
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Difficulty and servings
Serves 2
Preparation and cooking times
Vegetarian, Low-fat, Super healthy
Ingredients
- 1 tsp olive oil
- 1 onion , chopped
- 1 red or yellow pepper , seeded and chopped
- 200g can chopped tomatoes
- 85g canned mixed beans , rinsed and drained
- good pinch of mild chilli powder
- 3 generous handfuls of fresh spinach leaves
- 4 flour tortillas , about 20cm in diameter
361 kcalories, protein 13g, carbohydrate 74g, fat 4 g, saturated fat 1g, fibre 8g, salt 1.47 g
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29 April 2008
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