Ingredients

  • 6 wholemeal or wholegrain wraps
  • 2 cloves garlic, crushed
  • 1 capsicum, diced
  • spray olive or canola oil spray
  • 1 x 400g can no-added-salt diced tomatoes
  • 1 tsp chilli powder
  • 2 tbs no-added-salt tomato paste
  • 1 x 400g can no-added-salt four bean mix, drained and rinsed
  • 1 x 400g can no-added-salt corn kernels, drained
  • 1/2 cup water
  • 2 tsp ground cumin
  • 100 g reduced-fat cheddar cheese, grated
  • 1 cup low-fat natural or Greek yoghurt

Method

  1. Cut wraps into 8 pieces. Heat frypan to medium and toast for 2 minutes each side until brown.
  2. Heat frypan to medium heat and spray with oil. Add garlic, tomatoes, chilli, tomato paste, beans, corn, water and cumin. Cook for 10 minutes stirring occasionally.
  3. Place toasted wraps/nachos on the plate. Add bean mix, capsicum and yoghurt.
  4. Sprinkle grated cheese over the top.

Recipe from Foodbank WA’s Food Sensations® for Adults program, reproduced with permission www.foodbankwa.org.au/food-sensations-for-adults/


  • recipe step image
    Recipe by Food Sensations
  • recipe step image
    Ingredients
  • recipe step image
    Equipment
  • recipe step image
    Toast wraps until brown.
  • recipe step image
    Cook garlic, tomatoes, chilli, tomato paste, corn, water and cumin in a frypan.
Serving Suggestion: Serve with Guacamole and extra salad.
Comment: *For a gluten-free alternative use gluten-free wraps.

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Nutrition Information

per serving per 100g
Energy 1783 kJ 509 kJ
Protein 19.2 g 5.5 g
Fat, total 11.3 g 3.2 g
— saturated 4.1 g 1.2 g
Carbohydrate 56 g 16 g
— sugars 15.2 g 4.3 g
Sodium 932 mg 266 mg
Fibre 9 g 2.6 g

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