Tortilla with Refried Beans and Tomato Salsa

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A Mexican delicious recipe full of flavour and colour is best to treat your skin with protein and calcium.

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Preparation Time :    Cooking Time:     Makes 6 tortillas.
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For the tortilla
3/4 cup maize flour (makai ka atta)
1/4 cup plain flour (maida)
1 tsp oil
salt to taste

For the refried beans
1 cup rajma (kidney beans) , soaked overnight
1 cup chopped tomatoes
1 clove of garlic (lehsun), crushed
1 green chilli, finely chopped
1/2 cup chopped onions
1/2 tsp chilli powder
1/2 tsp roasted cumin seeds (jeera) powder
1 tsp sugar
2 tsp oil
salt to taste

For the tomato salsa
1 cup chopped green tomatoes
1 spring onion, chopped
2 cloves of garlic (lehsun)
1/2 tsp cumin seeds (jeera) , roasted
1 green chilli, chopped
1 tbsp chopped coriander (dhania)
salt to taste

Other ingredients
1/4 cup chopped spring onions
1/4 cup grated carrot


    For the tortilla

    1. Mix the flours, oil and salt and make a dough by adding enough warm water.
    2. Knead the dough well and keep for ½ hour. Knead again.
    3. Depending on the diameter you require for the dish, roll out the dough into
    4. 6" (150 mm.) or 9" (225 mm.) diameter thin rounds with the help of a little flour.
    5. Cook lightly on a tava (griddle) and keep aside.

    For the refried beans

    1. Drain the rajma, add the tomatoes, garlic, green chillies, half the onions and cook in a pressure cooker till tender. Drain and keep the drained water aside.
    2. Heat the oil in a pan and fry the remaining onions for ½ minute.
    3. Add the rajma, chilli powder, cumin seed powder, sugar and salt and cook for 2 to 3 minutes.
    4. Mash the mixture coarsely.
    5. If it is dry, add some drained water. Keep aside.

    For the tomato salsa

    1. Combine all the ingredients in a blender and grind into a coarse mixture. Keep aside.

    How to proceed

    1. Take a tortilla and spread one portion of the refried beans.
    2. Top with 2 tsp tomato salsa, 1 tsp spring onions and 1 tsp grated carrots.
    3. Fold into a semi circle and serve immediately.

    Nutrient values per tortilla
    67.6 mg.17.4 gm.113 cal.2.9 gm.4.4 gm.

    RECIPE SOURCE : Forever Young DietBuy this cookbook
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     on 12 Jul 11 11:56 AM

    This is a classic Mexican favorite. A riot of colors greats your eyes with the yellow Tortilla, red rajma and green tomoato salsa. Tortillas, tasty rajma and the amazing green tomato salsa combine to fill me silly. Very healthy too.