Batman Bean Burrito
Makes 10 burritos
Wrap it up. Wraps are a great way to deliver vegetables and protein to picky kids.
1 1/2 Tbsp (30 ml) extra-virgin olive oil 1 1/2 cups (350 ml) chopped onions 1/2 cup (125 ml) chopped green capsicums 1/2 cup (125 ml) chopped carrots 1/2 cup (125 ml) diced celery 2 tsp (10 ml) minced garlic 2 1/4 cups (560 ml) unsalted crushed tomatoes 2 1/2 cups (625 ml) canned kidney beans, rinsed and drained 2 1/4 tsp (11 ml) chilli powder 1/2 tsp (2 ml) sea salt 1 1/2 cups (350 ml) frozen spinach 10 organic wholewheat or gluten-free wraps
In medium saucepan over medium-low heat, add olive oil and sweat vegetables (except tomatoes, beans and spinach) until soft and translucent. Add tomatoes, beans and spices, and bring to a simmer. Lower heat and continue simmering for 20 minutes.
Add frozen spinach, stirring occasionally until simmering again.
To serve, add 1/2 cup (125 ml) of filling to each wrap.
Each serving contains: 1120 kilojoules; 10 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 43 g total carbohydrates (3 g sugars, 8 g fibre); 503 mg sodium
source: "Lunch Treats Kids Will Love", alive Australia #18, Summer 2013
Batman Bean Burrito
Julie Daniluk, RHN
Julie Daniluk, RHN, hosts Healthy Gourmet, highlighting the battle between taste and nutrition. Her first book, Meals That Heal Inflammation (Random House Canada, 2011) helps people enjoy tasty, allergy-free foods.
