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
  • (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
  • Calcium (mg)
    367
  • Iron (mg)
    6.4

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.

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our how to video

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