Red Kidney Beans Tortilla Wraps Recipe
Description:
Red Kidney Beans Tortilla Wraps is a delightful fusion dish that combines the Indian flavors of spiced red kidney beans (rajma) with soft tortillas. This recipe brings together a nutritious and flavorful filling wrapped in a tender tortilla, making it an ideal choice for lunch or as a satisfying after-school snack. Packed with protein and the goodness of Indian spices, this dish pairs perfectly with a refreshing Banana Almond & Prunes Smoothie or a comforting bowl of Quick Pea Soup.
Recipe Overview
| Cuisine | Fusion |
|---|---|
| Course | Lunch |
| Diet | Vegetarian |
| Preparation Time | 10 minutes |
| Cooking Time | 20 minutes |
| Total Time | 30 minutes |
| Servings | 4 wraps |
Ingredients
For the Filling:
| Ingredient | Quantity |
|---|---|
| Rajma (Large Kidney Beans), soaked overnight | 200 grams |
| Tortillas | 4 |
| Onion, finely chopped | 1 |
| Tomato, finely chopped | 1 |
| Green Chilli, finely chopped | 1 |
| Coriander Powder (Dhania) | 1 teaspoon |
| Red Chilli Powder | 1/2 teaspoon |
| Garam Masala Powder | 1 teaspoon |
| Rajma Masala Powder | 1 teaspoon |
| Lemon Juice | 1 teaspoon |
| Oil | 2 teaspoons |
| Salt | To taste |
For the Onion Salad:
| Ingredient | Quantity |
|---|---|
| Onion, thinly sliced | 1 |
| Lemon Juice | 1 teaspoon |
| Salt | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~230 kcal |
| Protein | ~9 grams |
| Carbohydrates | ~32 grams |
| Dietary Fiber | ~8 grams |
| Fats | ~6 grams |
| Iron | ~2.5 mg |
Instructions
-
Prepare the Rajma (Red Kidney Beans):
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- In the morning, rinse the beans thoroughly and pressure cook them for about 3 whistles or until soft. Set aside.
-
-
Cook the Filling:
- Heat oil in a shallow frying pan over medium heat.
- Add cumin seeds and allow them to splutter.
- Add the finely chopped onions and sauté until they turn translucent.
- Stir in the chopped tomatoes and green chilli. Cook until the tomatoes soften and blend into the mixture.
- Sprinkle coriander powder, red chilli powder, garam masala, and rajma masala powder into the pan. Mix well to cook the spices.
- Add the boiled rajma (red kidney beans) and stir to coat them with the spice mixture. Cook for another 2-3 minutes to allow the flavors to meld.
- Season with salt, drizzle lemon juice, mix, and turn off the heat.
-
Prepare the Onion Salad:
- In a small bowl, combine thinly sliced onions, lemon juice, and a pinch of salt. Toss well and set aside.
-
Cook the Tortillas:
- Heat a tawa (flat pan) over medium heat.
- Cook the tortillas on both sides until warm and lightly browned. Optionally, brush with a little oil for added flavor.
-
Assemble the Wraps:
- Place a tortilla on a clean surface.
- Add 2-3 tablespoons of the prepared rajma filling in the center.
- Top it with a portion of the onion salad.
- Fold the tortilla according to the instructions on its packaging, ensuring the filling is secure.
-
Optional Step:
- If desired, lightly pan-fry the sealed tortilla wraps on both sides to create a crisp texture.
-
Serve:
- Enjoy the Red Kidney Beans Tortilla Wraps warm as a wholesome meal or snack. Pair it with a refreshing Banana Almond & Prunes Smoothie or a steaming bowl of Quick Pea Soup for a complete experience.
Pro Tips:
- Customization: You can add grated cheese, shredded lettuce, or a dollop of sour cream to enhance the flavor and texture of the wraps.
- Time-Saving Hack: Prepare the rajma filling a day in advance and refrigerate it for quick assembly the next day.
- Make it Spicier: Add a dash of smoked paprika or finely chopped jalapeños for an extra kick.
This fusion of Indian spices and international-style wraps is bound to be a hit with kids and adults alike. These wraps are not only healthy but also irresistibly delicious, making them a must-try for your next lunchbox idea or quick snack craving.
