Veggie, Quick 25 min, CalorieSmart - Beans - use EID: Wholegrain Tortilla
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Veggie, Quick 25 min, CalorieSmart - Beans - use EID: Wholegrain Tortilla
with
Labels:
Veggie
•Extra groente
Allergenen :
Tarwe
Raadpleeg altijd het productetiket voor de meest accurate informatie over ingrediënten en allergenen
Bereidingstijd20 minuten
oventijd20 minuten
NiveauMakkelijk
Ingredienten
Hoeveelheden
2 stuk(s)
Volkoren tortilla
(Bevat Tarwe Kan bevatten Mosterd, Soja)
½ pak(ken)
Zwarte bonen
½ stuk(s)
Tomaat
½ stuk(s)
Ui
½ stuk(s)
Knoflookteen
10 gram
Chipotle-pasta
½
Tomatenpuree
1 stuk(s)
Little gem
½ stuk(s)
Venkel
5 gram
Verse koriander
(Kan bevatten Selderij)
½ stuk(s)
Limoen
½ stuk(s)
Avocado
Zelf toevoegen
½ el
Olijfolie
25 ml
Water voor saus
½ el
[Plantaardige] mayonaise
½ el
Extra vierge olijfolie
½ tl
Suiker
naar smaak
Peper en zout
Voedingswaarden
Energie (kJ)3097 kJ
Energie (kcal)740 kcal
Vetten37.9 g
waarvan verzadigd5.3 g
Koolhydraten68.9 g
waarvan suikers18.4 g
Vezels27.7 g
Eiwitten23 g
Zout1.6 g
Benodigdheden
•Hapjespan
•Grote kom
•Koekenpan
Instructies
1
- Chop the onion. Crush or mince the garlic.
- Heat a drizzle of olive oil in a deep frying pan over medium-high heat. Fry the onion and garlic for 1 - 2 minutes. In the meantime, dice the tomato.
- Add the tomato paste and fry for another minute.
- Lower the heat, add the black beans, tomato, chipotle paste*, sugar and water and simmer for 10 minutes. Season with salt and pepper to taste.
*Take care, this ingredient is spicy! Use as preferred.
2
- In the meantime, quarter the fennel and remove the tough core, then chop the fennel into thin strips.
- Quarter the lime.
- Roughly chop the coriander.
- Cut off the base of the little gem and discard. Finely chop the little gem.
Did you know... 200g fennel provides almost a quarter of the RDA of potassium. Potassium is important for regulating our nervous system and for maintaining fluid levels in our cells.
3
- Heat the tortillas in a clean frying pan for 1 - 2 minutes per side.
- In the meantime, in a large bowl, mix the mayonnaise with the extra virgin olive oil and the juice of 1 lime wedge per person. Season with salt and pepper to taste.
- Mix in the fennel and half of the coriander.
4
- Fill the tortillas with the little gem, the chipotle black bean filling and the fennel salad.
- In a bowl, mix the rest of the little gem and fennel salad.
- Halve and pit the avocado, then remove the skin and slice the flesh. Divide the avocado over the tortillas.
- Serve the tortillas with the salad and the rest of the lime wedges. Garnish the tortillas and the salad with the rest of the coriander.
