Spiced Bean & Veg Wrap
A cheap, fibre-rich, low-GI wrap packed with beans, veggies, and smoky spices — expands your plant count and keeps you full.
Plants
oniongarlicred peppertomatospinachmixed beanscuminsmoked paprikacoriander
Tags
stepwise-resetlunchlow-gicheaphigh-fibre
Main
- Wholegrain tortillas — 2
- Mixed beans, drained — 1 cup / 170 g
- Red pepper, sliced — ½
- Onion, sliced — ½
- Tomato, diced — 1 small
- Spinach leaves — 2 handfuls
- Olive oil — 1 tsp
- Cumin, smoked paprika, ground coriander — 1 tsp total
- Salt & pepper — to taste
Steps
- Warm olive oil in a non-stick pan over medium heat.
- Add onion and red pepper; cook until softened, about 3–4 minutes.
- Stir in garlic and spices; cook for 30 seconds until fragrant.
- Add beans and tomato; heat for 2–3 minutes. Season to taste.
- Warm the tortillas. Fill each with spinach and the bean mix, then roll into wraps.
Variations
- Swap beans for lentils or chickpeas for a different texture.
- Add roasted sweet potato for extra fibre and colour.
- For a spicy kick, mix in a dash of chipotle paste or chilli flakes.
Notes
- Low-GI tip: Wholegrain or corn tortillas release energy slowly; white wraps spike blood sugar faster.
- Extra creaminess: Add a spoon of yoghurt or kefir before rolling.
- Meal prep: Keeps well chilled — perfect for packed lunches or post-ride recovery.
- Plant count: 9 (onion, garlic, red pepper, tomato, spinach, mixed beans, cumin, smoked paprika, coriander).
- mixed beans we counted as one plant, but there are normally 3 or more