Baked Spicy Cannellini Bean Wraps

Spicy Cannellini Bean Wraps

These spicy wraps are a tasty treat, whether enjoyed as a vegetarian meal or with chicken pieces.

Cannellini beans are similar to kidney beans, but white in colour. Their nutty texture makes them great for salads, but they can be served in a range of hot and cold dishes.

They are also a great, low fat source of fiber and protein, as well as being rich in iron, folate and other B vitamins.

If you buy the beans dry, it is important to boil them for at least 10 minutes to remove toxins that can cause gastric distress. Soaking overnight and then cooking for a few hours can be helpful. Alternatively, you can buy precooked Cannellini beans in tins. This recipe assumes the latter, which makes them all the more quick and easy to prepare.

Iron found in non-meat sources is best taken with vitamin C to help its digestion, and in this recipe, the peppers provide just that. The onions are also a good provider of biotin, which is excellent for the outer layer of the skin as it supports the fat production process necessary to keep this healthy.

Serve with a salad, home made sweet potato chips and some spicy salsa for a good all round meal.

  1. Heat oven to 200C grease a baking dish with a thin layer of flaxseed oil, or equivalent.
  2. Saute the onions in a little vegetable stock for around 5 minutes until they turn translucent.
  3. Add the garlic and stir, then add the chopped peppers, mushrooms and cannelli beans and continue to cook on a low heat.
  4. Meanwhile, prepare the tortillas by spreading a layer of sour cream, layer of tomato puree and the grated cheese to each one.
  5. When the vegetables are tender, scoop a little of the mix onto each of the tortillas, then roll, fold down the ends and add to the baking dish.
  6. Sprinkle some grated cheese over the top, and place the baking dish in the oven.
  7. Bake for 30 minutes and serve.

1 comment

  1. Gemma B. said 1 month ago Reply

    Very nice recipe. I added chicken and served with brown rice and it went down a treat with the family.

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