This is one of the favourite recipes of our dietician Sandra Buijing. It’s real comfort food for at home and fun to make, perhaps together with one of your fellow students! In addition, it is healthy, full of fibres, good for your mood, your thoughts, and your immune system!
Recipe for 2 people
- 4 wholemeal tortillas
- 2 sweet peppers
- ½ a box of mushrooms (300-400 grammes)
- 1 clove of garlic
- 1 medium-sized can of black beans or kidney beans (300-400 grammes)
- 1 small can of corn (150 grammes)
- 2 tablespoons of Jonnie Boer’s picadillo herbs (you can also make this mixture yourself with two tablespoons of paprika, 1 tablespoon of cumin, and ½ a tablespoon of chili).
- pepper and salt
- sour cream
- grated (vegan) cheese
- fresh coriander
To make things extra tasty, you can make your own guacamole as a side dish: https://www.codarts.nl/en/2018/06/codarts-student-life-recipe-guacamole/
- Cut up the onion and garlic into small pieces.
- Cut up the sweet peppers.
- Fry the onion and garlic in some oral for about 2 minutes.
- Add the sweet peppers and mushrooms and let them fry for about 5 minutes.
- Add the herbs mixture and stir everything well.
- Drain the kidney beans and corn, add them to the vegetable mix and let everything fry for another 2 minutes.
- Heat the tortillas in a frying pan or in the microwave.
- Cover 1 tortilla with 1 to 1½ serving spoon of the vegetables-bean mixture.
- Place the ingredients that make it extra tasty on top: guacamole, a bit of sour cream/oat crème fraiche, a spoonful of grated cheese, and some fine cut leaves of coriander.
- Now fold the wrap (that should be just about possible) and… have a great meal!
Nutritional value (per person)
24 grs. of protein
23 grs. of fat
69 grs. of carbohydrates
18 grs. of fibres (even more if you use tortilla wraps)
4 mg iron ( that is 36% of the daily recommended intake for men, and 25% for women )
208 mg vitamin C (almost 300% of the daily recommended intake!)
Why is this important?
Vitamin C and Fibres are important for a well-functioning immune system. If you wish to learn more about the function of fibres, then read this article by our dietician Sandra Buijing.
Proteins are important for recovery. It is advised to eat 20-3 grammes of protein with each meal, as this supports muscle recovery after an intensive day of training.
Carbohydrates with lunch and dinner are an important source of energy. At lunch today provide the energy that is needed for the classes of that afternoon. Dinner there are also important, as they replenish the energy supplies and make sure that you recover well from that day’s efforts and will be fit again for the classes of the following day. After an especially intensive day it is perfectly okay to eat more tortillas, as you have used up more energy that needs to be replenished.
Some other recipes we prepared and there are also full of fibres:
https://www.codarts.nl/2019/10/pumpkin-stew/ (in Dutch only)