Red Kidney Beans Tortilla Wraps Recipe
These Red Kidney Beans Tortilla Wraps offer a flavorful, satisfying, and nutritious twist on your usual lunch. Packed with protein from the red kidney beans (rajma), seasoned with aromatic spices, and combined with a refreshing onion salad, these wraps are an easy-to-make fusion dish that’s perfect for a hearty meal or a delightful snack. Whether you’re looking for a filling meal for your lunchbox or something light for after school, this recipe has you covered. Let’s dive into this step-by-step guide on how to prepare these delicious wraps!
Ingredients:
| Ingredient | Quantity | Notes |
|---|---|---|
| Rajma (Large Kidney Beans) | 200 grams | Soaked overnight |
| Tortillas | 4 | Ready-made or homemade |
| Onion | 1, finely chopped | For the beans and salad |
| Tomato | 1, finely chopped | |
| Green Chilli | 1, finely chopped | Optional for heat |
| Coriander Powder (Dhania) | 1 teaspoon | Ground coriander |
| Red Chilli Powder | 1/2 teaspoon | Adjust to taste |
| Garam Masala Powder | 1 teaspoon | Aromatic spice blend |
| Rajma Masala Powder | 1 teaspoon | Special spice for kidney beans |
| Lemon Juice | 1 teaspoon | For tanginess |
| Sunflower Oil | 2 teaspoons | For cooking |
| Onion (for salad) | 1, thinly sliced | For the onion salad |
| Salt | To taste |
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Cuisine: Fusion
Course: Lunch
Diet: Vegetarian
Instructions:
-
Soak and Cook Rajma (Kidney Beans):
Start by washing the rajma (red kidney beans) thoroughly and soaking them overnight. The next morning, drain the beans and pressure cook them for 3 whistles. Once done, set the beans aside to cool. -
-
Prepare the Bean Filling:
In a shallow frying pan, heat the sunflower oil over medium heat. Add cumin seeds and let them splutter for a few seconds. Next, add the finely chopped onions and sauté them until they turn translucent and soft. -
Cook the Tomato and Spices:
Add the finely chopped tomato and green chili to the pan. Sauté until the tomatoes soften and blend into the mixture. Stir in the coriander powder, red chili powder, garam masala powder, and rajma masala powder. Mix everything together well, letting the spices cook for a minute or two. -
Add the Cooked Rajma:
Add the pressure-cooked red kidney beans to the pan with the spices. Stir the mixture well, allowing the spices to coat the beans evenly. Let the beans cook for another 2-3 minutes, so the flavors meld together. -
Season the Beans:
Season the beans with salt to taste and add a teaspoon of lemon juice. Stir to combine and switch off the flame. This flavorful bean mixture will be the core of your wraps. -
Prepare the Onion Salad:
In a small bowl, combine the thinly sliced onion with a pinch of salt and a teaspoon of lemon juice. Mix well and set aside. The onion salad will provide a refreshing crunch to complement the soft kidney bean filling. -
Prepare the Tortillas:
Heat a tawa (griddle) on medium heat. Place the tortillas on the hot tawa and cook them for about 1-2 minutes on each side, until they are lightly browned. If desired, brush the tortillas with a little oil for a golden finish. Once cooked, remove them from the tawa and set them aside. -
Assemble the Wraps:
To assemble the wraps, take one tortilla and place 2-3 tablespoons of the red kidney bean mixture in the center. Top with a generous portion of the onion salad. -
Wrap and Serve:
Carefully fold the sides of the tortilla over the filling, then roll it up tightly to seal. If you’d like, you can also pan-fry the wrapped tortilla for a few seconds on each side to seal it further and give it a crispy texture. -
Serving Suggestions:
Serve these Red Kidney Beans Tortilla Wraps as a delicious lunch or snack. Pair them with a refreshing Banana Almond & Prunes Smoothie or a warming Quick Pea Soup for a complete meal. They’re perfect for kids’ lunchboxes or an after-school snack!
Tips:
- Vegan Option: This recipe is already vegetarian, but you can make it vegan by omitting any dairy-based ingredients (if used) and ensuring the tortillas are dairy-free.
- Customizing the Spices: If you prefer a spicier wrap, feel free to adjust the amount of green chili or red chili powder to your taste.
- Storing Leftovers: The kidney bean mixture can be stored in an airtight container in the refrigerator for 1-2 days, making it an easy option for meal prepping.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | Approx. 250 |
| Protein | 10g |
| Carbohydrates | 35g |
| Fat | 8g |
| Fiber | 7g |
| Sodium | 500mg |
This Red Kidney Beans Tortilla Wraps recipe is perfect for those looking for a quick, healthy, and delicious meal. It’s packed with protein, fiber, and flavor, making it a great choice for vegetarians or anyone looking to add more plant-based meals to their diet. Whether served as a lunch or a snack, it’s a dish that will surely delight your taste buds!
