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 flour-less,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. In the images here we are using flour tortillas which also works great, it just makes for a less filling dish (I made these particular ones in Sweden and couldn’t find sprouted tortillas).
I started adding the avocado spread when I stopped eating dairy (we used to put cheese on the tortillas while they were heating up in the frying pan, which was delicious, so if you eat cheese, definitely try that!) and it has become a favorite for so many dishes. It is super versatile and you can change up the ingredients to fit the dish you are making.
This is such a quick recipe, perfect for busy weeknights. We prep everything and line it up for fast assembly, then heat the tortillas, fill them with our choice of ingredients, roll them up and enjoy.
Ingredients
- 2 Tortillas
- 1 can of black beans (or any other bean you like)
- 1 tomato
- 1 scallion
- 1 cup of frozen, thawed corn if you happen to have some around
- 1-2 Avocados
- Fresh squeezed lemon juice
- 1 garlic clove
- Splash of olive oil
- Salt to taste
- Salsa (any kind you like)
Instructions
- 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 seem warm enough, if you leave them on for too long they'll burn and / or get mushy.
- Pan roast the corn in a dry cast iron skillet until it gets a nice color and some of the kernels start popping. Take out and put in a separate serving bowl.
- Cut the tomato in smallish cubes and thinly slice the scallion.
- Scoop out the avocados from the peel and put in a mixing bowl. Squeeze over some lemon juice (a teaspoon is enough for one avocado). Grate in the garlic peel, add the salt and olive oil (I probably use around a ¼ teaspoon salt and at most a teaspoon olive oil). Mash it all together with a fork and taste. Adjust seasoning accordingly.
- Open the salsa and put all your ingredients in a little assembly line.
- Heat up your cast iron skillet again until it's scorching hot and place your first tortilla in it (we use them straight from the freezer, not thawed). Leave over high heat until it is warmed through and starting to get crispy. You don't want to leave it in for too long though, because the tortilla will get too crispy to fold.
- Put the tortilla on a plate, spread some avocado mixture all over it, add warm beans and take it over to the assembly line where you add whatever and as much as you want of the prepared ingredients. Roll up and enjoy.
Notes
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.
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