Mandy Sacher, paediatric nutritionist and founder of Wholesome Child, has shared with us a healthy, gluten and nut-free recipe for the whole family to enjoy!
“When I make these I separate the ingredients so each family member can make up their own tortillas,” said Mandy Sacher.
“It’s a really unique, tasty combination of ingredients, which all come together to create a delicious taste sensation.”
Black Bean Tortillas
Prep time: 30 mins
Cooking time: 15-20 mins
Serves: 6-8
Ingredients:
- 1 medium-sized sweet potato, peeled, finely cubed
- 1 tbs extra virgin olive oil
- 1/2 brown onion, finely chopped
- 1 garlic clove, finely diced
- 2 medium-sized carrots, peeled and grated
- 1 ½ cups (270g) cooked black beans or 1 x 400g canned beans, rinsed and drained
- 1 2/3 cups (420g) tomatoes, diced
- 1 medium-sized red apple, peeled and finely grated
- 1 cup (170g) corn kernels
- 1/2 lime, juiced
- 1/4 tsp ground cumin
- 1/4 tsp dried oregano
- sea salt and pepper, to taste
- 1 large avocado, peeled, finely chopped
- 1 cup (75g) shredded lettuce
- 1/2 cup (120g) sour cream or natural yoghurt
- 1/4 cup (5g) fresh coriander
Instructions:
Preheat oven to 200°C and line a baking tray with baking paper. Toss the sweet potato cubes with 1/2 tbs olive oil and bake in the oven for 10-15 mins or until cooked through and browned on the outside.
Meanwhile, heat oil in a large frying pan on medium heat and fry onions and garlic for 3 mins or until soft. Add carrots and fry for another 3 mins. Add beans, tomato, apple, corn, lime juice, and spices and simmer for 10 mins. Season to taste.
Serve black bean mix in Arrowroot Tortillas (see below) topped with avocado, lettuce, sour cream and coriander leaves (optional).
Serving and storing leftovers: Serve immediately, store in an airtight container in the fridge for up to 4 days or freeze for up to 4 months.
Tip: Replace sweet potato with fried chicken strips for a meaty version. For a dairy-free version, replace the sour cream with coconut cream.
Arrowroot Tortillas
Prep time: 4 mins per tortilla
Cooking time: 16 mins
Makes: 8 small tortillas
Ingredients:
- 4 eggs, beaten
- 2 tbs coconut cream
- 1/2 cup (60g) arrowroot
- 2 tsp coconut flour
- 1/2 tsp sea salt
- Coconut oil, melted (for frying)
Instructions:
In a bowl, combine all ingredients (aside from the oil) until a smooth batter forms.
Heat a small frying pan over medium heat and brush with some coconut oil.
Pour 1/8 of the batter into the pan, swirling it to coat the base.
Cook for approximately 1 or 2 mins on each side. Continue with rest of batter.
Keep tortillas warm until ready to serve.
Serving and storing leftovers: Serve immediately, warm. Store in the fridge for up to 4 days.
Tip: Replace the coconut cream with the milk of choice. These can be used to replace wraps and are delicious on their own.