• 1/2 red onion, finely chopped
  • 1 clove garlic, finely chopped
  • 1/2 teaspoon cayenne pepper
  • Tablespoon olive oil
  • 200g drained mixed beans (I use a mixture of black beans, pinto beans, kidney beans and chickpeas)
  • 50g grated cheese
  • 2 wholemeal tortilla wraps


  1. Add the olive oil to a large frying pan with the onion, garlic and cayenne pepper and cook over a medium heat for 5 minutes.
  2. Add in the drained mixed beans and continue to cook, adding in 50ml water when the mixture starts to get dry.
  3. As the beans start to break down, squash them with the back of your spoon, or use a masher if you like a smoother texture.
  4. Once the beans are cooked and mashed, spread them over one of the tortillas on a baking sheet, then cover with grated cheese and the other tortilla to form a circular sandwich.
  5. Pop the baking sheet under the grill and keep an eye on it as it cooks, before flipping over and grilling the other side.
  6. Allow to cool slightly before cutting into triangle wedges and serving. These are great to dunk into my broccoli soup, or work well as an after school snack or in a delicious picnic!




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