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Refried Beans Stuffed Whole Wheat Tortilla with Green Tomato Salsa


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Tortilla with Refried Beans and Tomato Salsa

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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 Banana Smoothie , and Spinach and Carrot Soup .

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Refried Beans Stuffed Whole Wheat Tortilla with Green Tomato Salsa recipe - How to make Refried Beans Stuffed Whole Wheat Tortilla with Green Tomato Salsa

Tags

Mexican QuesadillasMexican Main DishTortilla Main DishesMexican DelightsFather's Day Mexican PartyNon-stick Pan

Soaking Time:  Overnight   Preparation Time:    Cooking Time:    Total Time:     6Makes 6 tortillas
Show me for tortillas

Ingredients

For The Whole Wheat Tortillas
1 1/4 cups whole wheat flour (gehun ka atta)
salt to taste

For The Refried Beans Stuffing
1 1/2 cups soaked and boiled rajma (kidney beans)
1 1/2 tsp oil
2 tsp finely chopped garlic (lehsun)
2 tsp finely chopped green chillies
1/2 cup chopped onions
1 cup chopped tomatoes
1/2 tsp chilli powder
1/2 tsp roasted cumin seeds (jeera) powder
salt to taste

To Be Blended Into A Coarse Green Tomato Salsa
1 cup chopped green tomatoes
1/4 cup chopped spring onions whites and greens
2 tsp roughly chopped garlic (lehsun)
1/2 tsp roasted cumin seeds (jeera) powder
1 tsp roughly chopped green chillies
1 tbsp chopped coriander (dhania)
salt to taste

Other Ingredients
 whole wheat flour (gehun ka atta) for rolling
Method
For the whole wheat tortillas
    For the whole wheat tortillas
  1. Combine the whole wheat flour and salt in a deep bowl and knead into a soft dough using enough water. Keep aside.

For the refried beans stuffing
    For the refried beans stuffing
  1. Heat the oil in a broad non-stick pan, add the garlic and green chillies and sauté on a medium flame for 30 seconds.
  2. Add the onions and sauté on a medium flame for 1 minute.
  3. Add the tomatoes and ¼ cup of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  4. Add the chilli powder, cumin seeds powder and salt, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
  5. 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.

How to proceed
    How to proceed
  1. Divide the dough into 6 equal portions.
  2. Roll a portion of the dough into a 200 mm. (8”) diameter circle using a little whole wheat flour for rolling.
  3. Spread a portion of the refried beans stuffing on half of the roti and fold it over to make a semi-circle.
  4. 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.
  5. Repeat steps 2 to 4 to make 5 more stuffed whole wheat tortillas.
  6. 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

RECIPE SOURCE : Forever Young DietBuy this cookbook

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Reviews

Tortilla with Refried Beans and Tomato Salsa
5
 on 13 Dec 16 10:27 AM


A satiating Mexican recipe which I carry to work too! It''s a great source of protein and iron filled with flavours so it tops my list of healthy foods.
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Tortilla with Refried Beans and Tomato Salsa
5
Healthy Eating
 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.
Reply