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Vegan Bean Tortilla Bites
Prep Time
15 mins
Total Time
15 mins
 
A nutritious vegan, egg-free, dairy-free, oil-free quick mealtime option for school, work or home.
Course: Main Course
Cuisine: American
Servings: 3 people
Calories: 355 kcal
Author: @dietitian_mom
Ingredients
  • 3 10-inch whole-wheat tortillas
  • 1 cup cooked white navy beans [170 g] (or the canned version, rinsed & drained well first)
  • 2 tablespoons sunflower seed butter (or any other nut or seed butter)
  • 2 tablespoons fortified soy milk (or other fortified plant-based milk)
  • 1 cup well chopped spinach leaves [25 g] (or baby kale or other leafy greens)
  • salt & pepper (optional)
Instructions
  1. Wash the spinach leaves and dry them well with a paper towel, before chopping up the leaves into smaller pieces.

  2. Warm a tortilla in a large saucepan or skillet on a low heat setting (if you don't have time, you can skip this step).

  3. Mix the fortified plant-based milk with the nut or seed butter, stirring until a creamy sauce is obtained.
  4. Mash the cooked or canned white navy beans with the creamy sauce until well mixed together. Add a pinch of salt & pepper if desired.

  5. Remove the warmed tortilla from the skillet and place onto a large plate. Spread on a third of the creamy mashed bean mixture. Top with the chopped spinach leaves. 

  6. Roll up the filled tortilla like a carpet, and slice into spiral bites. Repeat this process with the other tortilla wraps.

Recipe Notes

This is a basic set up, but you can add other filling ingredients if you want, such as sliced bananas, sweet potato, or vegan ‘cheese’ shreds. If you don’t have spinach leaves, you can substitute other leafy greens like chopped baby kale leaves, romaine lettuce or use a mix of baby spinach and baby kale leaves.

 

If you are using regular canned white navy beans (not the unsalted kind), these will likely already have salt as one of the ingredients. Check the ingredients of the can. If so, you may not need to add any salt at all. Taste the filling to see if you need to add additional seasoning. You can also try this recipe with other types of cooked beans like white cannellini beans or red kidney beans. 

Nutrition Facts
Vegan Bean Tortilla Bites
Amount Per Serving
Calories 355 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 2g13%
Sodium 448mg19%
Potassium 304mg9%
Carbohydrates 53g18%
Fiber 11g46%
Sugar 3g3%
Protein 13g26%
Vitamin A 960IU19%
Vitamin C 3.6mg4%
Calcium 201mg20%
Iron 3.9mg22%
* Percent Daily Values are based on a 2000 calorie diet.