Beans provide low-fat protein, fiber, vitamin B, potassium, magnesium, [...]]]> This is one of my top 5 easy recipes, a great go-to meal when I really don’t feel like cooking but still want to eat right. These rollups are super quick and easy to make, delicious, and loaded with healthy ingredients. We eat them almost once a week.

Beans provide low-fat protein, fiber, vitamin B, potassium, magnesium, folate, iron and phytonutrients. As I mentioned in my Carrot sauce recipe, we use canned beans from Eden Organics, because they claim that their cans do not contain BPA. It would probably be even healthier to cook dried beans, but we don’t.

The tomato (and salsa) bring lycopene (a powerful antioxidant), fiber, potassium, vitamin B and C, lutein, and other good stuff.

Avocados contain cholesterol-lowering oleic acid, vitamin B6, C and K, potassium, folate, and fiber.

As for the Tortillas, we love the Ezekiel 4:9 by Food for Life (we get ours at Whole Foods). They are flourless, organic, and contain only sprouted whole grains (and some water and sea salt) which create a complete protein (they also contain 18 amino acids). They are super delicious with a nutty flavor and when they crisp up, they’re even yummier.

You will need (for 2 people)
2 Tortillas
1 can of black beans (or any other bean you like)
1 tomato
Salsa (I like to use Amy’s Spicy Chipotle)
1-2 Avocados
½ Lime
Salt to taste
Cheese (any kind you want, we like Monterey Jack)

1. Rinse the beans and put them in a pot on low heat, just to warm them a little bit. Turn the heat off once they seems warm enough, if you leave them on for too long they’ll burn and get mushy.

2. Cut the tomato in smaller pieces and the avocado in slices. Squeeze a little bit of lime over the cut avocado and sprinkle with salt. Open the salsa and put all these ingredients in a little assembly line.

3. Heat a cast iron skillet until it’s scorching hot and place your first tortilla in it (we use them straight from the freezer, not thawed). Add the cheese immediately. Leave over high heat until cheese is starting to melt. You don’t want to leave it in for too long though, because the tortilla will get too crispy to fold.

4. Put the tortilla on a plate, add some warm beans and take it over to the assembly line where you put in whatever and as much as you want of the prepared ingredients. Roll up and enjoy.

This dish tends to be quite messy, and we usually put a piece of aluminum foil around the base of the folded tortilla to avoid the worst accidents.

Vegan version: Omit the cheese, or replace with a vegan kind. Or make an avocado spread: since I stopped eating dairy, I have been putting this on instead of cheese: mash together 1 avocado, the juice of 1/2 lemon, one pressed garlic clove, a splash of olive oil, salt and pepper and spread on the tortilla as soon as it comes out of the pan.