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Beany burritos with sweet potato wedges

Preparation: 10 mins

Cooking: 20 mins

Serves 4, costs under £5.00

Ingredients

  • 2 Sweet Potatoes (260g)
  • 2 Tablespoons Vegetable Oil (20g)
  • 1 Pinch Ground Black Pepper (1g) (to taste)
  • 1 Onion (150g) (medium sized)
  • 1 Garlic Clove (3g)
  • 1 Can Mixed Beans (400g)
  • 4 Tomatoes (340g)
  • 4 Leaves Lettuce (20g)
  • 1 Avocado (145g) (weight without skin or stone)
  • 4 Wheat Tortillas (164g)
  • ½ Tub Reduced Fat Créme Fraiche (100g)
  • 4 Tablespoons Grated Reduced Fat Mature Cheddar (40g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Set the oven to 180°C / 160°C fan oven / 350°F / gas mark 4. 
  2. Wash the sweet potatoes and cut into wedges the size of orange segments. 
  3. Place the sweet potatoes on a baking tray and drizzle with 1 tbsp oil and sprinkle with some black pepper.  Roast in the oven for about 20 minutes, until they are soft.
  4. Whilst the sweet potatoes are roasting, peel and chop the onion and garlic. 
  5. Heat 1 tbsp of oil in a pan and fry the onion and garlic gently until soft.
  6. Drain the beans and stir into the pan, mashing the beans slightly as you do so. Cook for 4-5 minutes until heated through.
  7. Wash and slice the tomatoes and wash and shred the lettuce. Grate the cheese.
  8. Cut the avocado in half lengthwise around the stone. Hold the avocado in one hand, and with the other hand twist and rotate the two halves apart. Remove the stone by slipping a spoon between the stone and the flesh, then slice up the flesh into strips. 
  9. Warm the tortilla wraps in the oven for 2-3 minutes.
  10. Assemble the wraps by putting some of the bean mixture in the middle, followed by lettuce, tomato, avocado slices, crème fraiche and cheese. Fold the bottom of the wrap up, then fold the sides in to enclose the filling.  
  11. Serve the beany burritos hot with the sweet potato wedges.  

Nutritional Information


Per 100g
Per 345g serving (% ref. intake)

Energy Kcals
134.00
463.00 (23.00%)
Energy Kj
562.00
1939.00 (23.00%)
Protein
4.30g
14.70g
Total Fat
5.90g
20.50g (29.00%)
Saturated Fat
2.00g
6.80g (34.00%)
Carbohydrates
14.70g
50.60g
Total Sugars
3.00g
10.30g (11.00%)
NSP Fibre
2.00g
6.90g
Sodium
107.00g
370.00g
Salt
0.30g
0.90g (15.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.