This hearty, plant-based dish combines the rich flavours of Mexican cuisine with the health benefits of wholesome ingredients. Packed with protein, fibre, vitamins, and essential fats, it makes a nourishing meal the whole family will love. The base features black beans infused with warming spices like cumin, coriander, smoked paprika, and cinnamon, offering depth of flavour and vibrant antioxidants. It’s paired with a creamy, dairy-free cashew ‘cheese’ sauce and topped with fresh avocado slices for a nutrient-dense finishing touch.
Health Benefits:
- Black Beans: A fantastic source of plant-based protein, fibre, and essential nutrients such as iron, folate, and magnesium. They support digestion, promote stable blood sugar levels, and help maintain heart health.
- Cashews: These nuts form the base of the creamy vegan ‘cheese’ sauce, providing healthy monounsaturated fats, magnesium, and zinc, which are great for heart and bone health and boost immunity.
- Avocado: Rich in heart-healthy fats, avocados are loaded with potassium, vitamins C, E, and K, and beneficial antioxidants that promote glowing skin, brain health, and overall vitality.
- Wholemeal Wraps: High in fibre, they support healthy digestion and energise you throughout the day.
- Spices (Cumin, Cinnamon, Coriander, and Paprika): These enhance the flavour and boast anti-inflammatory, antimicrobial, and antioxidant properties. They can improve circulation, boost immunity, and aid digestion.
- Fresh Vegetables (Tomatoes, Onion, Chili, and Coriander): Tomatoes and chili provide vitamin C and lycopene. In contrast, onion and fresh coriander are loaded with antioxidants and compounds with anti-inflammatory and detoxifying benefits.
This nutrient-packed recipe results in a well-rounded meal that’s satisfying and promotes long-term health and wellness. It’s perfect for anyone following a plant-based diet or simply looking to incorporate more fibre and healthy fats into their meals without sacrificing on flavour.
Scrummy Black Bean Tortillas with a Creamy ‘Cheese’ Sauce and Avocado
Ingredients
Black Bean Spices
- 2 tsp cumin seeds
- 2 tsp ground cumin
- ½ tsp smoked paprika
- ½ tsp cinnamon
- ½ tsp ground black pepper
- 2 tsp ground coriander (cilantro)
- ½ tsp salt (optional)
- 2 tbsp soy sauce or tamari
- 1 tbsp lemon juice
- 2 tins black beans rinsed and drained
- 3 tomatoes diced
Cashew 'Cheese'
- 200 grams cashew pieces soaked
- 1 tsp garlic powder
- 200 ml soy milk
- 1 tsp lemon juice
For Prep
- 1 onion finely chopped
- 1 spring onion finely chopped
- 1 red chilli deseeded and finely chopped
- 6 wholemeal wraps
- 2 avocados halved and thinly sliced
- a bunch of fresh coriander (cilantro)
Instructions
- Add the cashew pieces to a bowl and pour boiling water over until covered. Set aside.
- In a large fry pan, add the onion, spring onions and chilli and dry sauté for approx. two minutes, stirring continuously until soft. Add the black bean spices, soy sauce and lemon juice and fry for another minute until well combined and fragrant
- Throw in the black beans and tomatoes and cook for another 2-3 minutes. Lightly mashing the mixture at the end, leaving some bits still intact. Turn off the heat, put a lid on and set aside.
- Drain the cashews and rinse with cold water to cool. Add to a high-speed blender along with the rest of the cashew ‘cheese’ ingredients and blend until you have a rich creamy smooth consistency. Season to taste.
- Heat a fry pan over a high heat and add a tortilla. Heat for up to 10 seconds then add a good smothering of cream ‘cheese’ over the whole tortilla, followed by a good dollop of bean filling, sliced avocado and chopped coriander. Fold over and brown on both sides. Remove and cut in half to serve. Repeat with remaining tortillas.
