Veggie enchiladas

This is one of our most popular recipes.

You only need one unless you’re big, male or HANGRY cos they are so filling; having two is like having three Shredded Wheat.

If you happen to be interested in amino acids one of these has the full set. I nearly forgot to say, they are also very delicious.

Prep time: 10 mins

Cook time: 15-20 mins

Servings: 2-4

Ingredients

1-2 tablespoons of extra virgin olive oil
1 onion chopped
2 cloves of garlic, finely chopped
1 tbsp fajita spice mix
2 tbsp tomato puree
410g tin of baked beans
400g tin of kidney beans (drained and rinsed)
300g tin of sweetcorn (drained)
4 flour tortillas
1 large avocado (peeled, stoned and sliced)
100g mature cheddar cheese
150ml water

Instructions

Pre-heat the oven to 200°C/400°F/gas 6 (180°C for fan ovens).

Cook the onion in the oil until softened. Stir in the garlic, fajita seasoning and tomato purée and cook for another minute.

Add the baked beans, kidney beans, sweetcorn and water. Bring to the boil and cook for a few minutes to heat through.

Stir in the avocado and divide most of the bean mixture among the tortillas, keeping a couple of spoonfuls back. Add the cheese, again keeping some back.

Roll up the tortillas and place in a baking dish. Spoon over the remaining bean mixture and scatter with the rest of the cheese.

Place in the oven and bake for 15 minutes until the cheese is golden.

Nutrition Info

Beans

Though the term “superfood” is applied to many foods these days, beans really may be deserving of the title. They are technically a starchy vegetable packed with protein, low in fat and sugars – this can aid weight-loss as they keep us feeling fuller for longer. It has been proven that beans also decrease the risk of type 2 diabetes due to their low glycaemic index, thereby improving lipid and glycaemic control in diabetics. Their most famous attribute is the link between their consumption and lower levels of cholesterol which in turn reduces the risk of developing chronic conditions such as heart disease.

Beans, in general, are one of the only plant foods that provide a significant amount of the amino acid lysine, in addition to a wide range of antioxidants. It’s important to get a variety of beans and legumes as each contain different and varying micronutrients; cannellini beans have more calcium; pinto beans score high in folate; and aduki beans, chickpeas, and butter beans are particularly high in iron. Most are packed with resistant starch, adukis are high in potassium, and red and black varieties are rich in disease-fighting antioxidants.

Kidney beans are a valuable source of protein and fibre you should aim to have at least 18g of fibre each day. They also contain iron, which helps transport oxygen around the body, and they count towards your five-a-day.

Find your new natural

Make every day this delicious with a weekly nutrition plan from Nuush.

OMG, the cheese!

Sally Pinnegar

Portion Guidelines

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