A fabulous vegetarian bite that's deliciously healthy as well as fun to eat. The bean and vegetable mixture has a great spicy kick, and is combined with crunchy salad, grated cheese and creamy yogurt in tortilla wraps.
8 soft flour tortillas
1 tablespoon vegetable oil
1 onion, chopped
2 garlic cloves, crushed
1 small green capsicum, deseeded and chopped
1 small red capsicum, deseeded and chopped
1 red chilli, deseeded and finely chopped (optional)
½ teaspoon ground cumin
400 g can red kidney beans, drained and rinsed
1 cup (175 g) frozen corn kernels
1 large tomato, chopped
¼ cup (65 g) no-salt-added tomato sauce
1 tablespoon chilli sauce
2 tablespoons water
2 tablespoons chopped fresh coriander
½ iceberg lettuce, shredded
½ cup (50 g) grated mature cheddar cheese
½ cup (130 g) low-fat natural yogurt
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Warm the tortillas following the packet instructions. Meanwhile, make the filling. Heat the oil in a large frying pan, add the onion, garlic and capsicums and cook over a medium heat, stirring, for 3 minutes until they begin to soften. Add the red chilli (if using) and the ground cumin and stir for 1 minute.
Put the red kidney beans onto a plate and lightly crush with a fork, then add to the frying pan together with the corn and chopped tomato. Stir in the tomato and chilli sauces and the water and continue to cook gently for about 4 minutes. Stir in the fresh coriander.
Serve the hot bean mixture, lettuce, cheese and yogurt in separate bowls for everyone to help themselves. To assemble a burrito, place some lettuce in the middle of a tortilla, spoon some of the bean mixture on top, add some grated cheese and top with a dollop of yogurt. Roll up and eat immediately.
4 portions vegetables
For a spicier version, include the seeds of the fresh chilli or add some chopped jalapeño chillies that you can buy in a jar from supermarkets.