The inspiration for this dish came from an advert on the TV talking about fajitas. I was unsure what to cook and just needed something quick, simple and healthy. Taking only 7 minutes to cook, I think this is the perfect mid-week meal.
Ingredients: Serves 2 people and it is 6 of your 10 a day per person
1 x 400g organic black beans drained and rinsed
200g baby spinach
16 x baby plum tomatoes halved
8 x chestnut mushrooms sliced
1 x yellow pepper sliced lengthways then halved
1 x small red onion sliced
2 x organic garlic cloves crushed
Small bunch of coriander roughly chopped
1 tsp smoked paprika
1 tsp paprika
¼ tsp cracked black pepper
¼ tsp chilli flakes
10 x sprays of coconut oil
4 x Bfree Sweet potato wraps
1 Spray the oil in a cold wok or large frying pan, then place the pan on a med-high heat.
2 When the pan is hot, add the onions. Continuously stirring cook the onions for 30 seconds.
3 Then add the mushrooms and peppers, then stir. Cook for 1 minute stirring occasionally.
4 After 1 minute, add the garlic, smoked paprika, paprika, black pepper and chill flakes then stir. Leave to cook for another minute stirring occasionally.
5 Then add the black beans and stir, cook for 2 minutes.
6 Stir in the baby spinach stir and cook for 30 seconds.
7 Then add the tomatoes and coriander, stir and cook for 1 minute stirring occasionally. Then remove from the heat.
8 Place the wraps in the microwave and heat for 10-15 seconds. Then remove the wraps from the microwave, load each wrap with the smokey black bean filling, roll and enjoy.
Hint: To serve, bring the pan to the table along with the warm wraps on another plate then help yourself.
Black Beans helps prevent Alzheimer’s, keep a healthy heart and regulates blood sugar levels. They are high in vitamin-A, vitamin-B9 soluble fibre, protein, calcium, iron, manganese. They are a great source of folic acid and molybdenum-a rare mineral that breaks down sulphites found in wine and helps cell energy production.
Baby Spinach low in calorie its high in iron and anti-oxidants like vitamin-A, vitamin-C, vitamin-K, B-complex, niacin and ometa-3 fatty acids.
Mushrooms can slow down the effects of osteoporosis. They are is rich in copper and vitamin-B5. They also contain vitamin-B3, vitamin-B2, selenium important for cognitive function and a healthy immune system, anti-inflammatory, antifungal, anti-tumour properties and antiseptic which help keeps the body free from infections.
Yellow Pepper helps slow down aging, boosts cardiovascular health, enhances your immune system and lowers cholesterol. It contains fibre, beta-carotene, vitamin-C, vitamin-A and Lycopene which gives it the colour and helps prevent prostate cancer and heart disease.
Garlic has anti-bacterial, anti-viral, anti-fungal, anti-cancer, anti-diabetic, immune boosting and cholesterol lowering properties. It is packed with potassium, iron, calcium, zinc and selenium – which is a healthy heart mineral.
Onions are rich in soluble fibre, it contains Allicin which protects against cancers, anti-bacterial, anti-viral and anti-fungal, it also decreases the risk of heart disease and strokes and it also helps insulin levels in the blood.
Cherry Tomatoes or Tomatoes contain protein, fibre, vitamin-C, vitamin-B6 important for brain function and vitamin-A which keeps your eyes, heart, lungs and kidneys working properly.
Smoked Paprika/Paprika is a combination of peppers grounded into a power which is why the heat and colour varies with all the nutrients like capsaicin which relaxes blood vessels which lowers blood pressure, vitamin-A, vitamin-E, vitamin B-6 and iron.
Black pepper helps to absorb selenium, B-complex vitamins, beta-carotene from foods. It is an anti-inflammatory and it contains potassium, calcium, zinc, manganese, iron, B-complex vitamins, vitamin-A and vitamin-C.
Chilli flakes contain anti-bacterial and anti-diabetic properties and lowers cholesterol. They are rich in vitamin-C which is important for the collagen required for blood vessels, skin, and bones. It also has vitamin-A, B-complex, capsaicin which relaxes blood vessels which lowers blood pressure, potassium which helps controlling heart rate and blood pressure.
Coriander is a good source of dietary fibre, potassium, calcium, manganese, iron, magnesium, folic acid, niacin, vitamin-A, vitamin-C and vitamin-K which helps with brain function and Alzheimer’s.
Coconut oil can make you reduce your hunger, make you eat less and burn more fat, and lose harmful abdominal fat. It also helps you reduce blood cholesterol levels and boost brain function and strengthens the immune system.