Baked Kidney Bean & Edamame Taquito

These baked taquitos or flautas are quick to make and are a good source of protein.

Preparation Time:
Cooking Time:
Yield: 6 servings

You can make these ahead of time and freeze or eat them immediately. A great alternative lunch.

Ingredients

  • 30mL sunflower oil (~27.3g)
  • 1 yellow onion (~175g)
  • 3 cloves garlic (~18g)
  • 1 green chilli pepper (~3g)
  • 2g ground cumin
  • 1g paprika
  • 2g salt
  • 10g tomato purée (double concentrated)
  • 2 cans kidney beans, canned, drained (~480g)
  • 100g sweetcorn, frozen
  • 100g frozen soya beans (edamame)
  • 40mL lime juice (~40.8g)
  • 6 tortilla wraps (~372g)

Method

  1. Peel and chop the onion and garlic.
  2. Start to fry in a non-stick pan
  3. Chop the chilli and add to the pan
  4. Once the contents of the pan have softened, add the cumin, paprika and salt
  5. Drain the kidney beans and then transfer into a large bowl, add the contents of the pan and the tomato purée
  6. Roughly mash (doesn't have to be smooth)
  7. Add the sweetcorn, soya beans and lime juice then stir in
  8. Divide into 6 and roll up in tortillas
  9. Spray or lightly brush with a little oil
  10. If you aren't going to eat them today, freeze them at this point. Allow to thaw fully before baking.
  11. Bake for 10 to 15 minutes at 180°C (360°F) - you may wish to wrap in foil or baking paper to avoid burning.

Stay In Touch

Tell Your Friends

Yum

Special Diets

  • Suitable for vegetarians
  • Suitable for vegans

Nutrition

Per 100g Serving (221g)
Energy 713kJ 1583kJ
Energy 170kcal 378kcal
Fat 4.8g 10.7g
  of which saturates 1.2g 2.6g
Carbohydrates 23.6g 52.4g
  of which sugars 2.9g 6.4g
Fibre 3.7g 8.2g
Protein 6.1g 13.4g
Sodium 181mg 401mg
  as salt 0.46g 1g
Fruit/veg portions 0.4 0.88

Values are based on nutritional values of the ingredients, it doesn't allow for evaporation losses or changes caused by cooking. Figures are estimates only.