Calorie Smart & Super Quick (15 min) & Veggie - Tempeh - Wrap - use EID: wholegrain tortilla
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Calorie Smart & Super Quick (15 min) & Veggie - Tempeh - Wrap - use EID: wholegrain tortilla
with Corn and Avocado dip
Labels:
Veggie
Allergenen :
Soja
•Tarwe
•Mosterd
Raadpleeg altijd het productetiket voor de meest accurate informatie over ingrediënten en allergenen
Bereidingstijd15 minuten
oventijd15 minuten
NiveauMakkelijk
Ingredienten
Hoeveelheden
80 gram
Tempehblokjes
(Bevat Soja, Tarwe)
2 stuk(s)
Volkoren tortilla
(Bevat Tarwe Kan bevatten Mosterd, Soja)
25 gram
Barbecuesaus
(Bevat Mosterd)
50 gram
Mais in blik
½ stuk(s)
Paprika
½ zakje(s)
Mexicaanse kruiden
25 gram
Witte langgraanrijst
½ stuk(s)
Tomaat
¾ tl
Gerookt paprikapoeder
5 gram
Verse koriander
(Kan bevatten Selderij)
⅓ stuk(s)
Avocado
½ zakje(s)
Peruaanse kruidenmix
Zelf toevoegen
¼ el
Zonnebloemolie
naar smaak
Peper en zout
1 tl
Wittewijnazijn
Voedingswaarden
Energie (kJ)2864 kJ
Energie (kcal)684 kcal
Vetten24.2 g
waarvan verzadigd3.6 g
Koolhydraten81.8 g
waarvan suikers20 g
Vezels14.6 g
Eiwitten29.8 g
Zout2.4 g
Benodigdheden
•Pan
•Koekenpan
•Kleine kom
•Aluminiumfolie
Instructies
1
- Boil plenty of water in a pot or saucepan. Weigh the rice and then boil for 8-10 minutes until done.
- Drain, stir in the Peruvian-style spice mix and set aside.
- Preheat the oven to 200°C.
- Chop the bell pepper into strips.
2
- Heat a light drizzle of sunflower oil in a frying pan over medium-high heat. When the oil is nice and hot, fry the tempeh and bell pepper for 3 - 4 minutes.
- Add the BBQ sauce and smoked paprika and fry for another 2 minutes.
3
- Drain the corn and dice the tomato. Roughly chop the coriander.
- In a small bowl, mix the corn with the tomato, white wine vinegar, and coriander. Season to taste with salt and pepper.
- Halve and pit the avocado, then remove the skin and dice the flesh.
- In a small bowl smash the avocado and season with the Mexican spicemix, salt and pepper.
Did you know.. These brown tortillas are high in fibre, which helps you to feel fuller for longer after a meal and keep your immune system and cholesterol levels healthy.
4
- Wrap the tortillas in aluminium foil and warm in the oven for 2 - 3 minutes.
- Divide rice, tomato-corn salsa, tempeh and bell pepper over the tortillas.
- Top with the smashed avocado.
- Roll up the wrap firmly and serve in aluminium foil to keep the burrito together.
