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Prep: 15 min
Cook: 5 min
Servings: 2
A quick and easy Tex-Mex lunch


  • 440 g can no-added-salt red kidney beans, drained and rinsed
  • 1/2 red capsicum, seeded and finely chopped
  • 1 tomato, diced
  • 2 spring onions (including green tops), ends trimmed, chopped
  • 1/2 cup fresh coriander, chopped
  • 1/2 cup reduced-fat cheddar cheese, grated
  • 1/2 tsp ground cumin or ground coriander
  • 1/2 tsp smoked paprika
  • 4 wholegrain or reduced-fat tortillas or soft wraps (20cm)


  1. Mix all ingredients except tortillas in a large bowl.
  2. Spread 1 cup of bean mix on one side of each tortilla, then fold over the other side to enclose filling.
  3. Place in a heated sandwich press and toast for 2 minutes or until crisp and cheese melted.
  4. Cut each tortilla into 3 triangles and serve immediately.

Healthy tip!

Choose plain water or soda water in place of a sugary drink.

Nutrition Information

per serving per 100g
Energy 1678 kJ 463 kJ
401 Cal 111 Cal
Protein 27.8 g 7.7 g
Fat, total 7.3 g 2 g
— saturated 3.4 g 0.9 g
Carbohydrate 48.3 g 13.3 g
— sugars 8 g 2.2 g
Sodium 1198.9 mg 331.4 mg
Fibre 18.1 g 5 g

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Comments (3)

  • Avatar

    My family love this recipe. I add t teaspoon each of the cumin and coriander and so delicious. The mixture keeps well in the fridge to use the next day and great to take to work for lunch.
    Posted on: 24 Sep 18

  • Avatar

    I didn't use any of the herbs or spices and it was still really nice. My colleagues at work even commented and have started making it themselves.
    Posted on: 05 Nov 14

  • Avatar

    Fresh and healthy comfort food. I used mountain bread and they were very satisfying.
    Posted on: 26 Oct 14

Rating (4 ratings)