Quick & Easy Black Bean, Courgette & Olive Chilli Wraps

Quick & Easy Black Bean

A quick, easy chilli with the addition of olives – not traditionally a South American ingredient, but it works very well indeed. If you haven’t tried black beans before, give them a go – they are also known as turtle beans (and not the same as black-eyed beans). The recipe offers a a home-made version AND a cheat’s version (using sauce in a jar) – it’s up to you!

Top Tip: try it served with one of our our simple to make sour cream recipes – Cashew Cream or Silken-Tofu Sour Cream
Alternatively, buy Tofutti’s Sour Supreme or a good plain vegan yoghurt such as Sojade, Alpro, Tesco. (If you prefer a different type, CoYo’s coconut-milk yoghurt is creamy, rich and amazing though more expensive).

Not too trickyNot too tricky Gluten free Wheat free Reduced sugar, diabetic friendly Quick meal Low fat, low sugar, diabetic friendly Kid recipe
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Preparation time

Cook time

Total time

25-30 minutes

Cuisine

mexican

Meal

  • mains

Servings

2

Ingredients

From scratch version

  • 1 tsp olive oil or a couple of squirts of oil spray
  • ¼ red onion, chopped quite small
  • 2 courgettes, diced quite small
  • ½ green chilli, seeds removed and chopped very small OR ½ tsp chilli powder
  • ¼ tsp salt
  • 2 cloves of garlic, crushed
  • 1/3 cup black olives, chopped (a medium handful)
  • Spice mix: ½-1 tsp cumin powder + ½ tsp coriander powder
  • 3 large tomatoes, chopped roughly
  • 1 tin of black beans or 240g home-cooked – drained and rinsed. Use kidney or pinto if you can’t find black beans
  • Corn tortillas or wheat-based wraps of your choice – use a gluten-free version if appropriate

Cheat’s version

  • 1 tsp olive oil or a couple of squirts of oil spray
  • A stir-fry pack containing courgette and onion (and anything else you like)
  • 1-2 tsp garlic puree
  • 1 jar of fajita sauce with spice pack in the lid, eg Aldi or Santa Maria
  • 1 tbsp tahini or cashew butter (optional, but it adds a lovely creamy taste and is a good source of nutrients too)
  • 1 tin of black beans or 240g home-cooked – drained and rinsed. Use kidney or pinto beans if you can’t find black
  • 1/3 cup black olives, chopped (a medium handful)
  • Salt to taste
  • Corn tortillas or wheat-based wraps of your choice – use a gluten-free version if appropriate

Options

  • Tomato salsa – bought or home-made
  • Chopped avocado – the ‘ready-to-eat’ variety tend to be more reliable
  • Fresh coriander
  • Sour cream, bought or made – see above for links to two simple recipes

Instructions

FROM SCRATCH VERSION

1. Heat the oil/oil spray in a medium-large saucepan or wok then add the red onion. Gently fry until softened then add the tomatoes, cooking and stirring for a few minutes until they’ve melted down a bit. Add the courgette now also with the salt and cook everything for several minutes, until the courgette starts to brown.

2. Add the garlic and spices and cook for a couple of minutes more.

3. Add the black beans. Add the tahini or cashew butter just before stirring, amd let it melt in completely. Taste and season with salt if necessary.

4. Meanwhile, warm the tortillas or wraps – microwave for half a minute then test and warm through more if necessary – just make sure they don’t go hard. Alternatively, wrap in foil and warm in a medium oven for about 10 minutes.

5. Serve the chilli with the wraps on the side and any of the options you like.

CHEATING VERSION
1. Heat the oil/oil spray in a medium-large saucepan or wok then tip the stir-fry pack into the pan and cook it up quickly. Add the garlic puree and, olives and spice pack from the sauce lid and cook in for a minute or two.

2. Add the fajita sauce, the tahini/cashew butter if using plus the black beans and olives. Cook for about 3 minutes until the sauce has absorbed all the flavours.

3. Warm the tortillas gently – microwave or oven – making sure they don’t go hard, especially in the microwave.

4. Serve the chilli with the wraps on the side and any of the options you like.

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