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Toasted Bean & Cheese Tortilla

Vegetarian Breakfast Dinner Lunch

These speedy toasted tortillas will be ready in just 10 minutes.

10 mins
6 ingredients
$1.95 / person
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Toasted Bean & Cheese Tortilla

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Ingredients

Serves = 1

  • 100g beans (black, kidney or mixed)
  • 1 tbsn light ricotta cheese
  • 1/2 cup baby spinach or rocket
  • 1/4 medium avocado
  • 1/4 capsicum
  • 1 wholegrain tortilla wrap

It’s this easy

  • Preheat the sandwich press
  • Drain and rinse the beans and place into a bowl. Then add the avocado and ricotta and mash this all together with a fork
  • Finely dice the capsicum and mix this in
  • Spread the mixture out on to half of the tortilla, add the spinach/rocket leaves on top and fold in half
  • Place into the sandwich press and toast until warmed through and golden

Tweaks

  • Add your favourite hot chilli sauce

Notes

Nutrition information (per serve), using black beans and spinach:

  • Energy (1222kJ)
  • Protein (12.8g)
  • Total fat (10.8g)
  • Saturated fat (3.8g)
  • Carbohydrate (29.5g); Starch (24.3g), Sugars (5.2g), Added sugars (1.3g), Free sugars (1.3g)
  • Dietary fibre (12.8g)
  • Sodium (547mg)
  • Calcium (156mg)
  • Iron (3.6mg)

Allergies

Contains: Gluten, Dairy, Sesame, Soy, Wheat, FODMAPs.

Why is this good?

Be Healthier

Avocados are high in monounsaturated fats (the healthy type of fat), and essential phytonutrients (i.e. Vitamin K, Vitamin C & Potassium).

More: Avocado recipes (29) Everyday Superfoods

Healthy Gut

Avocados are a high fibre food, which is beneficial for digestive health and promotes a healthy gut.

More: Avocado recipes (29) Everyday Superfoods

Be Healthier

Spinach can help to prevent type 2 diabetes and heart disease. It is also a good source of iron which is important during pregnancy.

More: Spinach recipes (35) Everyday Superfoods

Healthier Skin

Green leafy Veg such as spinach are great sources of phytonutrients such as lutein, vitamin C and beta barotene which can improve skin health health and appearance.

More: Spinach recipes (35) Everyday Superfoods

More Energy

Spinach is a good source of iron which important to prevent fatigue and reduced work performance.

More: Spinach recipes (35) Everyday Superfoods

Support Immune Function

Consumption of iron-containing foods such as spinach can help to prevent anaemia and reduce susceptibility to infections.

More: Spinach recipes (35) Everyday Superfoods

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz