Tortilla with Refried Beans and Tomato Salsa
by Tarla Dalal
Added to 119 cookbooks
This recipe has been viewed 20047 times
In this fantabulous Mexican recipe, whole wheat tortillas get a double flavour boost – from the multi-textured refried beans stuffing, as well as from the tangy green tomato salsa.
The salsa is a real tongue-tickler, with spring onions, spice powders and other flavour enhancers like coriander and green chillies.
The refried beans is equally tasty, with protein-packed rajma and a team of tasty ingredients like onions, tomatoes and spice powders.
Refried Beans Stuffed Whole Wheat Tortilla with Green Tomato Salsa gives you a super-tasty way to top up on protein and iron, two essentials for healthy skin. Protein helps maintain the elasticity of skin, while iron ensures a good supply of oxygen to the skin cells, which is necessary to stay healthy.
Keep your skin glowing with more of our recipes like Strawberry Strawberry Banana Smoothie , and Spinach and Carrot Soup .
- Combine the whole wheat flour and salt in a deep bowl and knead into a soft dough using enough water. Keep aside.
- Heat the oil in a broad non-stick pan, add the garlic and green chillies and sauté on a medium flame for 30 seconds.
- Add the onions and sauté on a medium flame for 1 minute.
- Add the tomatoes and ¼ cup of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Add the chilli powder, cumin seeds powder and salt, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Add the rajma and ¼ cup of water, mix well and cook on a medium flame for 3 minutes, while mashing it coarsely using a potato masher.
- Divide the dough into 6 equal portions.
- Roll a portion of the dough into a 200 mm. (8”) diameter circle using a little whole wheat flour for rolling.
- Spread a portion of the refried beans stuffing on half of the roti and fold it over to make a semi-circle.
- Heat a non-stick tava (griddle) and cook each tortilla on a slow flame, till they turn golden brown in colour from both the sides.
- Repeat steps 2 to 4 to make 5 more stuffed whole wheat tortillas.
- Serve immediately with green tomato salsa.
Nutrient values per tortilla
|Energy|| 158 kcal|
|Protein|| 7.1 gm|
|Carbohydrates|| 25.6 gm|
|Fat|| 1.9 gm|
|Iron|| 2.6 mg|
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