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Susuana's exercise plan - Day 22

Cardio

30 minute fast walk

How-to Videos

Food & Recipes - Day 22

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Main Meal of the Day
Vegetarian Option
Breakfast
Lunch
Snacks & Extras

Black Bean Burrito

Makes: Serves 2 (each serving contains approximately 500 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

1 garlic clove

½ small red onion

20g baby spinach leaves

400g tin black beans (240g drained)

1 tablespoon rapeseed oil (15g)

45g tinned kidney beans (drained and rinsed)

150ml water

¼ teaspoon dried chilli flakes

200g tin chopped tomatoes (or ½ regular tin)

2 wholemeal wraps

20g Cheddar cheese

2 tablespoons salsa (shop-bought) (30g)

25g mixed salad leaves

salt (optional) and freshly ground black pepper

The Method

Trim and peel the garlic, then crush the garlic with a garlic crusher. Peel off the skin the red onion and cut into dice. Shred the spinach leaves. 

Drain and rinse the black beans in a sieve.

Heat a frying pan over a medium heat and add the rapeseed oil. Stir in the garlic and add the kidney beans with the black beans and sauté for 1-2 minutes. Pour in the water and then add chilli flakes, chopped tomatoes and onion. Stir to combine. Bring to the boil, then season with a little salt (optional) and plenty of freshly ground black pepper. Reduce the heat to low and simmer for about 5 minutes to reduce, stirring occasionally.

Take a clean frying pan and put back on a medium heat. Add each wholemeal wrap for 10-15 seconds on each side, using a tongs to turn them over.

Put on a clean chopping board and add the bean mixture. Grate over the cheese and scatter the spinach on top. Finish with the salsa. Tuck in the ends and fold into a burrito shape. Cut the black bean burrito in half and arrange on a plate with the salad leaves to serve. 

Black Bean Burrito

Serves: Serves 2 (each serving contains approximately 500 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

1 garlic clove

½ small red onion

20g baby spinach leaves

400g tin black beans (240g drained)

1 tablespoon rapeseed oil (15g)

45g tinned kidney beans (drained and rinsed)

150ml water

¼ teaspoon dried chilli flakes

200g tin chopped tomatoes (or ½ regular tin)

2 wholemeal wraps

20g Cheddar cheese

2 tablespoons salsa (shop-bought) (30g)

25g mixed salad leaves

salt (optional) and freshly ground black pepper

The Method

Trim and peel the garlic, then crush the garlic with a garlic crusher. Peel off the skin the red onion and cut into dice. Shred the spinach leaves. 

Drain and rinse the black beans in a sieve.

Heat a frying pan over a medium heat and add the rapeseed oil. Stir in the garlic and add the kidney beans with the black beans and sauté for 1-2 minutes. Pour in the water and then add chilli flakes, chopped tomatoes and onion. Stir to combine. Bring to the boil, then season with a little salt (optional) and plenty of freshly ground black pepper. Reduce the heat to low and simmer for about 5 minutes to reduce, stirring occasionally.

Take a clean frying pan and put back on a medium heat. Add each wholemeal wrap for 10-15 seconds on each side, using a tongs to turn them over.

Put on a clean chopping board and add the bean mixture. Grate over the cheese and scatter the spinach on top. Finish with the salsa. Tuck in the ends and fold into a burrito shape. Cut the black bean burrito in half and arrange on a plate with the salad leaves to serve. 

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