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Low fat 5 mins burrito

 

This is really delicious and easy to make, it might take you 10 mins as there are 2 of us working on this in the video. It’s based on 4 components - refried beans, salsa, spicy couscous and a coriander yogurt - its low fat as based upon our happy heart course where we help people lower their cholesterol, improve blood flow and find their ideal weight. 

 

Takes 10 mins

Feeds 2-4

Ingredients:

 

4-6 wholewheat tortillas (or use corn tortilla or Gluten free for gluten free version)

 

Refried beans

3 cloves garlic

100g tinned corn 

1 x 400g Tin aduki beans or cooked beans of choice (240g drained weight)

Juice 1 lime

2 tsp ground cumin

2 tbsp tamari (not traditional but adds lots of flavour!)

10g of coriander (replace with flat parsley if dislike)

 

Salsa

2 cloves garlic chopped finely

1 chilli (dessed if like it less sipcy

300g fresh tomatoes cherry 

4 spring onions chopped finely

Pinch salt

Juice 1 lime

5g of fresh finely chopped coriander 

 

Wholemeal couscous

250g Wholemeal couscous (use cooked quinoa instead for gluten free option)

Chilli flakes 1 pinch

1 tsp ground cumin

½ tsp Smoked paprika

½ tsp salt



Lime yogurt

5 tbsp soy/ coconut yogurt (natural/ original flavour)

Juice ½ lime

1 tbsp maple syrup

 

To serve:

Red cabbage sauerkraut

Mashed avocado or guacamole (see recipe below)



Directions:

First let’s make the Couscous. Fill and boil the kettle.

In a medium size bowl add the wholemeal couscous (use wholemeal couscous if you can as its higher in fibre than normal couscous and costs the same) along with the spices, and salt, mix well and level out on the bowl so the surface is flat. Pour boiling water so that it covers the couscous by 1cm, cover with a lid or plate and leave to cook for 4 mins.



refried beans : Drain the aduki beans or beans of choice. Drain the sweet corn, finely chop the garlic. Roughly chop the coriander leaves and finely chop the stalks. Cut the lime in half.

Heat a large non stick pan on high heat. Once hot add the sweet corn and garlic and beans and fry for 2 mins. Add the ground cumin, juice of the lime and the tamari and mix well and fry. Use the back of the wooden spoon to mash the beans. Add the chopped coriander and taste and adjust the seasoning to your liking by adding more salt and pepper or if its too strong add a little water to dilute the strong flavour.

 

Salsa:

finely chop the garlic, coriander and chilli (include the seed if you like it spicier or discard if you prefer it milder). Cut the cherry tomatoes or fresh tomatoes into small bite sized pieces. Slice the spring onions finely. Mix together all these ingredients along with the lime juice, salt and coriander and taste and adjust the seasoning to your liking.

 

Lime yogurt :

Add all ingredients into a small bowl and mix together

 

To layer up your burrito. If you have time heat your tortillas in a preheated oven at 180 degrees for 5 mins or else individually in a frying pan until they go a little crispy.

Add a layer or each of the components to your liking and roll up and enjoy. Some serving suggestions to include some sauerkraut or some guacamole - (see recipe below)

Any leftovers will last 2 days in the fridge and go great in sandwiches or as other burritos.

enjoy!




Guacamole:

 

We love guacamole and could literally eat kilos of it at a go! It is so good and flavoursome and it also looks so attractive with all its lovely colours and textures. Guacamole like hummus is a personal thing, this is our take on it which we hope will bring as much joy to you as it does to us!!

 

Ingredients

4 ripe avocados (ripe but not bruised!)

juice of 2 limes

2 cloves of garlic

½ medium sized red onion

5 cherry tomatoes

¾ tsp dried ground cumin

½ tsp salt

pinch dried ground chilli

pinch dried ground black pepper

pack of fresh coriander (10-15g) 

 

Method

Cut avocados in 2, take out the stone and slice them lengthwise and sideways into small little squares while still in their skin

Spoon Avocado out and pop them in a bowl

Slice limes and squeeze juice into bowl

Dice up garlic and red onion fine and add in

Slice up the cherry tomatoes and add in.

Add the cumin, salt, chilli, black pepper.

Dice up the fresh coriander and add too.

Mix all ingredients together with a fork

Enjoy!











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