Mediterranean Bean Pinwheels
Add some variation to lunchboxes with these fun little pinwheels, knowing they're packed with healthy fats and proteins. This makes one fairly light portion; if you're feeling hungry, double it up. Seem like too much effort for a morning? Make the mix the night before.
Ingredients
- 1 can cannelini beans ((or other white bean) drained and rinsed)
- 1 avocado (mashed)
- 0.5 tsp smoked paprika
- 1 clove garlic (peeled and crushed)
- 1 tsp ground cumin
- 0.25 tsp black pepper (to taste)
- 1 tbsp lime juice
- 8 sun-dried tomatoes ((or olives) minced/chopped very small)
- 3 large spring onions (finely sliced, including the green part)
- 1 tbsp fresh basil (chopped (or 0.5 tsp dried))
- 2 red pepper (chopped and roasted (or jarred roasted))
- 100 g spinach (chopped or baby spinach)
- 4 wholewheat tortillas
- 0.5 tbsp rapeseed oil (or oil around sundried tomatoes or roasted peppers if they are jarred i.e. no extra needed)
Instructions
- Add the beans and avocado to a large mixing bowl. Mash with a potato masher or fork until most the beans are mashed.
- Add in the other ingredients and mix well.
- Spread 1/4 of the white bean mix across the whole area of each tortilla. Add a layer of spinach on top.
- Tightly roll the tortillas.
- Cut each into approx 1.5 inch wide slices. You should get about 24 pinwheels.
Notes
Prep Tips:
To make this a no-cook kind of lunch, buy pre-roasted peppers in jars.
Instead of canellini beans, try other white beans like chickpeas or butter beans.
Make the mix the night before to save time in the morning, it'll keep for a few days covered in the fridge.
Health Tips:
Avocados are a great source of healthy fats, providing essential nutrients and a great source of fuel for the day. They have a creamy texture so replace butter in these pinwheels, and the fats will keep you full all afternoon.
Eco Tips:
Try to get your veg out of packaging. Loose peppers are available in most supermarkets. Baby spinach and lettuce is harder but very easy to grow in a small space or flowerpot in your garden - possibly one of the best veg to home grow!
NUTRITION: Amount and (% RDA)
Calories: 311kcal (16%)Carbohydrates: 45g (15%)Protein: 12g (24%)Fat: 12g (18%)Saturated Fat: 2g (13%)Trans Fat: 1gSodium: 482mg (21%)Potassium: 769mg (22%)Fiber: 12g (50%)Sugar: 6g (7%)Vitamin A: 4663IU (93%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 3mg (15%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin C: 95mg (115%)Vitamin E: 3mg (20%)Vitamin K: 180µg (171%)Calcium: 159mg (16%)Copper: 1mg (50%)Folate: 169µg (42%)Iron: 6mg (33%)Manganese: 1mg (50%)Magnesium: 62mg (16%)Phosphorus: 138mg (14%)Selenium: 8µg (11%)Zinc: 1mg (7%)
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