Kidney bean, avocado and charred sweetcorn wraps

Name: Kidney bean, avocado and charred sweetcorn wraps
Prep time: 25 min
Total time: 25 min
Yield: 2 servings
Cuisine: world favourites
Ingredients: 240 g Large soft pareve wheat tortillas (25 cm) (4 large, soft, kosher pareve wheat tortillas, 25 cm across and 60 g each; 2 per person); 400 g Tinned red kidney beans, drained (2 tins: 400 g rinsed and drained; the remaining 100 g go into the next day's salad (see tips)); 30 g Water (2 tbsp, to loosen the bean mash); 15 g Extra virgin olive oil (1½ tbsp); 5 g Garlic (1 clove, grated); 3 g Smoked paprika (1 generous tsp); 2 g Ground cumin (1 level tsp); 290 g Avocados (2 small ripe avocados that yield to thumb pressure, weighed whole, to give about 200 g flesh; discard the skins and stones); 140 g Tinned sweetcorn (½ tin, drained weight; use the rest in the next day's salad); 150 g Tomatoes, vine or round (1 large firm tomato); 60 g Red onions (½ small red onion, very finely sliced); 8 g Hot green chillies (½ green chilli, deseeded and finely chopped; keep the seeds for more heat); 60 g Lettuce (Batavia, oak leaf or iceberg) (4 large leaves); 12 g Fresh coriander (½ small bunch, leaves and thin stalks); 160 g Lime (2 limes, squeezed to give 45 g juice: 15 g for the onion, 15 g for the beans and 15 g for the avocado; discard the skins and pips); 5.5 g Fine salt (1 level tsp: 2.5 g for the beans, 1 g for the avocado, 1 g for the salsa, 0.5 g for the onion and 0.5 g (a pinch) for the sweetcorn)

pareve main dish · world favourites · 1/5 · very easy · 25 min, including 25 hands-on

Large, warm, pliable tortillas wrapped around mashed kidney beans with garlic, cumin and smoked paprika, lime-dressed avocado, pan-charred sweetcorn and a tomato salsa with marinated red onion.

Ingredients for two

240 g	Large soft pareve wheat tortillas (25 cm) 4 large, soft, kosher pareve wheat tortillas, 25 cm across and 60 g each; 2 per person
400 g	Tinned red kidney beans, drained 2 tins: 400 g rinsed and drained; the remaining 100 g go into the next day's salad (see tips)
30 g	Water 2 tbsp, to loosen the bean mash
15 g	Extra virgin olive oil 1½ tbsp
5 g	Garlic 1 clove, grated
3 g	Smoked paprika 1 generous tsp
2 g	Ground cumin 1 level tsp
290 g	Avocados 2 small ripe avocados that yield to thumb pressure, weighed whole, to give about 200 g flesh; discard the skins and stones
140 g	Tinned sweetcorn ½ tin, drained weight; use the rest in the next day's salad
150 g	Tomatoes, vine or round 1 large firm tomato
60 g	Red onions ½ small red onion, very finely sliced
8 g	Hot green chillies ½ green chilli, deseeded and finely chopped; keep the seeds for more heat
60 g	Lettuce (Batavia, oak leaf or iceberg) 4 large leaves
12 g	Fresh coriander ½ small bunch, leaves and thin stalks
160 g	Lime 2 limes, squeezed to give 45 g juice: 15 g for the onion, 15 g for the beans and 15 g for the avocado; discard the skins and pips
5.5 g	Fine salt 1 level tsp: 2.5 g for the beans, 1 g for the avocado, 1 g for the salsa, 0.5 g for the onion and 0.5 g (a pinch) for the sweetcorn

Method

Squeeze the 2 limes to give 45 g juice. Very finely slice the red onion and put in a small bowl with 15 g lime juice and 0.5 g salt. Mix and leave to marinate for at least 10 minutes while you carry on: it turns pink and loses its harsh bite. Rinse and drain the beans and drain the sweetcorn thoroughly. Wash the lettuce leaves, spin dry, then dry them and the sweetcorn in a tea towel: wet leaves would make the tortilla soggy, while wet sweetcorn would boil rather than char.
Put the oil, grated garlic, smoked paprika and cumin in a large microwave-safe bowl. Heat on full power for 30 seconds: the oil turns red, the garlic sizzles and the bowl smells smoky; give it another 10 seconds if needed. Add the beans, the 30 g water and 2.5 g salt, stir, cover with a plate and microwave for 2 minutes. Immediately mash with a fork, leaving some pieces, then add 15 g lime juice. Taste: the mash should be boldly seasoned, almost too much so, as the tortilla and avocado will soften its flavour.
Heat the dry frying pan over a high heat for 1 minute. Spread the sweetcorn in a single layer and leave for 3 minutes without stirring, then stir for 1 minute. Some kernels will turn golden and brown in places, and some will pop; partially cover if needed. Season with a pinch of salt, 0.5 g, stir and tip onto a plate. Keep the pan.
Cut the avocados in half around the stones, remove the stones and scoop the flesh into a bowl. Mash with a fork with 15 g lime juice and 1 g salt, leaving a few pieces. Quarter the tomato, scoop out the gel around the seeds and cut the flesh into small dice. Finely chop the deseeded chilli and the coriander. Mix the diced tomato, chilli and coriander with the marinated onion, lifted out with a fork to drain, and 1 g salt to make the salsa.
Return the dry frying pan to a medium heat. Warm each tortilla for 20 seconds on each side, until pliable and mottled with a few golden spots. Stack them in a clean tea towel as you go to keep them warm and pliable. If no pan is available, stack all 4 and microwave for 30 seconds under damp kitchen paper.
Spread a quarter of the avocado, then a quarter of the bean mash, over the lower half of each tortilla, leaving a 4 cm border at the bottom and sides. Arrange a torn lettuce leaf, a quarter of the sweetcorn and a quarter of the salsa in a line on top. Fold the bottom 4 cm up over the filling, fold one side snugly over it, then roll tightly towards the other side, leaving the top open. Wrap the lower end of each wrap in a strip of baking paper and serve immediately, two warm wraps per person.

Variants and their steps remain below the recipe.

Lighter version

How the taste changes:

Half the filling is eaten on lettuce, trading some of the tortilla's softness for fresh crunch. The beans are less oily, but avocado still provides a creamy accompaniment and the sweetcorn retains its toasted flavour.

Large soft pareve wheat tortillas (25 cm) : 120 g
Extra virgin olive oil : 8 g
Lettuce (Batavia, oak leaf or iceberg) : 120 g

In step 2, heat just 8 g oil with the garlic and spices; 25 seconds is enough.

In step 6, make one wrap per person, using a quarter of each filling in each wrap. Arrange the remaining bean mash, avocado, sweetcorn and salsa over the lettuce leaves on the plate beside the wrap.

One wrap each instead of two, with the remaining filling served as a salad on the lettuce, and half the oil: the same spiced bean mash and salsa.

On your plate

Recipe

980 kcal · protein 33 g · carbs 108 g · fat 42 g

Quantities per person

120 g Large soft pareve wheat tortillas (25 cm)
200 g Tinned red kidney beans, drained
15 g Water
7.5 g Extra virgin olive oil
2.5 g Garlic
1.5 g Smoked paprika
1 g Ground cumin
145 g Avocados
70 g Tinned sweetcorn
75 g Tomatoes, vine or round
30 g Red onions
4 g Hot green chillies
30 g Lettuce (Batavia, oak leaf or iceberg)
6 g Fresh coriander
80 g Lime
2.75 g Fine salt

Cooking tips

A pack of 6 large tortillas leaves 2 spare: freeze them flat in their bag. The leftover tinned ingredients, 100 g beans and about 145 g sweetcorn, and the remaining half red onion make the next day's lunch salad. Mix with the juice of half a lime or half a lemon, coriander, 1 tbsp olive oil and a pinch of salt. For more heat, keep the chilli seeds or add 5 g harissa to the spiced oil in step 2. Do not add the liquid from the tins or the tomato seed gel: the wrap would be dry outside and wet inside. Without a microwave, make the bean mash in the frying pan before the sweetcorn: cook the oil, garlic and spices over a medium-low heat for 1 minute, until the garlic sizzles without colouring, then add the beans and water and cook for 3 minutes, mashing as you go. Assemble just before serving so the tortilla stays pliable and the lettuce crisp.

Equipment : colander, large microwave-safe bowl and a plate to cover it, 2 small bowls and a fork, 26 cm frying pan, knife and chopping board, citrus juicer, fine grater or garlic press, clean tea towel, baking paper

A plant-based creation inspired by bean burritos and Tex-Mex pico de gallo.

Kidney bean, avocado and charred sweetcorn wraps

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On your plate

Recipe

Cooking tips

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