At a glance
- Preparation
- Cook time
- Difficulty Easy
- Serves 4-6
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
- Heat oil in a non-stick frypan and cook onion and capsicum until tender, about 5 minutes.
- Stir in red kidney beans and cannellini beans.
- 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.
- 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.
- Cut into wedges and serve with avocado slices, yoghurt and salad.
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.
Nutritional info
Per serving
- Energy-Kilojoules 1820
- Energy-Calories 435
- Protein 27
- Fat-Total 11
- Fat-Saturated 6
- Carbohydrate 57
- Carbohydrate-Sugars 7
- Sodium 876
- Potassium 670
- Calcium 367
- Iron 6.4
- Dietary-Fibre 13.9
