Ingredients

  • 1 tbs vegetable oil
  • 1 onion, peeled, finely diced
  • 1 red capsicum, finely diced
  • 1 can (425g) red kidney beans, drained
  • 1 can (400g) cannellini beans, drained
  • 1 tbs tomato paste
  • 2 tbs finely chopped parsley
  • 4 tsp Marmite™
  • 6-8 wholemeal/wholegrain tortillas
  • 1/2 to 3/4 cup edam cheese, grated
  • salt and pepper to taste
  • To serve: avocado slices, yoghurt and salad



    Method

    1. Heat oil in a non-stick frypan and cook onion and capsicum until tender, about 5 minutes.
    2. Stir in red kidney beans and cannellini beans.
    3. Add tomato paste, reduce heat and simmer for a further 15-20 minutes until completely cooked and sauce has thickened. Once tender, mash the beans with a fork or potato masher. Stir in chopped parsley and season to taste.
    4. Heat a sandwich press or frying pan. Spread Marmite™ onto two tortillas as desired. Spoon 1/4 of the mix and 1/4 of the cheese on each of the tortillas and then top with another tortilla. Cook for 1-2 minutes until browned and cheese has melted, turning the tortilla and cook for another minute if using a frypan.
    5. Cut into wedges and serve with avocado slices, yoghurt and salad.

    Nutritional information

    • Per Serving
    • Energy (kJ)
      1820
    • Energy (Cal)
      435
    • Protein (g)
      27
    • Fat (g)
      11
    • Saturated Fat (g)
      6
    • Carbohydrate (g)
      57
    • Sugars (g)
      7
    • Dietary Fibre (g)
      13.9
    • Sodium (mg)
      876
    • Potassium (mg)
      670
    • Iron (mg)
      6.4
    • Calcium (mg)
      367

    Our Tips

    • If the sandwich press has a smaller grill plate, then fold each sandwiched tortilla over in half, or even in quarters, and grill.
    • Baked beans can be substituted for red kidney beans.
    • Add avocado for extra flavour.

    Watch
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