The filling for these burritos is a great alternative to a meat chilli that makes for a tasty and warming dish. This version is not spicy, but you can add as much spice as you like. Serve up with warm wraps, tasty cheese, creamy yoghurt and crunchy lettuce for a delicious burrito.
These recipes are designed for you to cook together as a family. The best bits for children to help with are shown in blue, and little hands can always help with measuring ingredients and washing up!
- 1 tablespoon oil (1 tablespoon = 3 teaspoons approx.)
- 1 onion
- 2 garlic cloves
- 2 peppers
- 2 teaspoons ground cumin
- 1 tablespoon smoked paprika
- 1 400g can kidney beans
- 1 400g can chopped tomatoes
- 1 400g can mixed beans
- Pinch salt and pepper (optional)
- Wholemeal tortilla wraps
- 50g grated Cheese
- Natural yoghurt
Serves 4. Approximate cost per adult serving: £1
- Wash all the vegetables.
- Peel the onion and garlic.
- Chop the pepper and onion into small pieces. Finely chop the garlic (or mince if you have a garlic press).
- Heat the oil in the pan on medium heat and add the onions, garlic and peppers. Cook for about 5 minutes until they start to soften.
- Sprinkle over the spices and cook for a further minute. (Children might like to mix the spices together in a bowl before the adult adds to the hot pan. How does each spice smell? What flavours might they add to the dish?)
- Add the beans and tomatoes, bring to the boil and simmer until sauce is thickened (approx. 15 – 20 minutes), stirring occasionally. While cooking, prepare the cheese, lettuce and yoghurt.
- If preparing for a baby under 1, remove a portion now. Then add salt and pepper and stir through.
- Place a wrap flat on a plate (you may like to warm these in the microwave or oven first). Spoon the beans into the wrap and top with cheese, lettuce and yoghurt. Fold two opposite edges of the wrap and roll up into a burrito.
- Frying pan or saucepan
- Sharp knife
- Chopping board
- For babies under one, mash the beans down and slice the wraps.
- If you prefer to add mince, try making a big batch and freezing some for a later date. Add a packet of lean beef mince, an extra tin of tomatoes and double the spices.
- Cooking for more than 4? Try adding more beans, onion, peas, or sweetcorn to bulk it out.
- Try serving leftovers with a jacket potato or rice.
- Add fresh, dried or powdered chilli for an extra kick.
Beans are a great source of plant-based protein, which helps the body to grow and repair. They are also high in fibre and can help to keep your cardiovascular system healthy!