Lunchbox: Smashed black bean, avocado and rocket wrap + snacks
Nutrition Info.(per serve)
1/2 cup (90g) canned black beans, rinsed and drained
1 spring onion, thinly sliced
1 small tomato, diced
pinch of chilli flakes
1 wholemeal wrap
1 tablespoon mashed avocado (see tip)
1/2 carrot, peeled, grated
1/2 cup baby rocket leaves
1 hard-boiled egg, peeled, halved and sprinkled with 1/4 teaspoon dukkah
1 cup carrot and celery sticks with 2 tablespoons hummus
Total fat 25g
Saturated fat 4g
Dietary fibre 19g
1 Place black beans in a medium bowl and mash with a fork, leaving some texture. Stir through the spring onion, tomato and chilli.
2 Place wrap on a clean work surface and spread avocado down the centre of the wrap. Top with bean mixture, grated carrot and rocket; roll up. Cover with plastic wrap and refrigerate until ready to serve. Eat wrap fresh, or toasted in a sandwich press.
Make it gluten free: Use a gluten-free wrap and check dukkah and hummus are gluten free.
Squeeze a little lemon or lime juice on the avocado to prevent it from discolouring.
Note: Nutrition information applies to total lunchbox.
Healthy Food Guide
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