Burrito black bean egg rolls (high protein, high fiber)

A thin omelette stuffed with Mexican black beans, red pepper and melted cheese. This super nutritious vegetarian meal is perfect for a high protein breakfast, or as a light lunch paired with a fresh salad.

Burrito black bean egg rolls

A thin egg roll stuffed with black beans, peppers, Mexican flavours and a touch of cheese.
Prep Time10 mins
Cook Time5 mins
Course: Breakfast, light meal
Cuisine: Mexican
Keyword: bell peppers, Black beans, chilli, cumin, eggs
Servings: 2 people
Calories: 296kcal
Author: Marna Oettle

Ingredients

  • non-stick cooking spray
  • 1 onion finely chopped
  • 1/2 red or green pepper chopped
  • 1 400g can black beans drained & rinsed
  • 1 tsp each ground cumin + coriander
  • 2 tsp paprika
  • savoury chilli sauce or Tobasco sauce to taste depending on how spicy you are
  • 1/2 tsp salt or to taste
  • freshly ground black pepper
  • juice of 1/2 a lemon or lime
  • 2 large free range eggs
  • 2 tbsp grated cheese
  • 2 tbsp plain Greek yoghurt

Instructions

  • Spray a non-stick frying pan generously with non-stick spray, then fry the onion and pepper for a minute or two over medium heat. You want them to still be crunchy, no need to fry until soft.
  • Add the beans, spices, chilli sauce, salt, and pepper and combine. Taste, then adjust the seasoning. Turn the heat off and squeeze the lemon juice over the mix. Set aside.
  • Spray a clean non-stick pan generously with non-stick spray, then heat to medium. NOTE – the omelettes work best in a smaller pan (about 20cm), and the non-stick quality needs to be high.
  • Crack one of the eggs into a bowl, beat it with a fork until smooth, then pour it into the pan. Work quickly to swirl the egg so that it covers the bottom of the pan in a thin layer. After about 30 seconds, the edges should start to lift slightly. Use an egg lifter to gently lift the omelette and flip it over like a pancake. Remove the omelette from the pan and repeat the process with the next egg.
  • Spoon the stuffing into the omelettes into the centre, sprinkle the cheese over the stuffing, then roll your omelette up.
  • Serve with a blob of thick plain yoghurt. For a light lunch, add a fresh salad.

Notes

Nutritional information per egg roll: 296 kcal; 9 g fat; 36.4 g carbohydrate; 12.1 g fiber; 19.5 g protein.

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