Beans and vegetable Tortillas | Healthy breakfast recipe for diabetes thyroid and weight loss

black beans

🥗Healthier: lentils

💰Cheaper: pinto beans

Lentils are lower in calories and pinto beans are often less expensive.

cheese

🥗Healthier: nutritional yeast

💰Cheaper: processed cheese

Nutritional yeast is dairy-free and adds a cheesy flavor.

sour cream

🥗Healthier: Greek yogurt

💰Cheaper: plain yogurt

Greek yogurt provides creaminess with fewer calories.

jalapeño

🥗Healthier: bell pepper

💰Cheaper: banana pepper

Bell peppers are milder and banana peppers are often cheaper.

Heat a kadai and add 1 tablespoon mustard oil.

Add 1 cup chopped onion and sauté until translucent.

Add 6 finely chopped garlic cloves and sauté until fragrant.

Add 1 cup finely chopped carrot and 1 cup finely chopped bell pepper; cook until tender.

Season with salt and add 1/4 teaspoon chili powder and 1/4 teaspoon cumin powder; mix well.

Add 1/2 cup boiled corn and 1.5 cups boiled kidney beans; mix and cook on low flame until combined.

Mash the mixture with a potato masher and add chopped cilantro.

In a mixing bowl, combine 2 cups gluten-free flour, 1 tablespoon oil, 1/4 teaspoon salt, and 1/4 teaspoon oregano; mix well.

Add water as needed to knead the dough like roti dough.

Divide the dough into 6 equal parts and roll each part into a flat disc.

Spread the filling on each disc and roll them up.

Cook on a low flame until golden brown on both sides.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens