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Homemade Whole-Wheat Tortilla with Juicy Beef and Colorful Vegetables
A balanced and filling meal that combines lean ground beef, fiber-rich black beans and fresh vegetables in a whole-wheat tortilla. The perfect beef tortilla for a healthy, quick meal after a workout or for an active afternoon.
Prep time
15 min
Cook time
20 min
Total time
35 min
Servings
2
Recipe
For the filling
Beef, ground, 90% lean meat / 10% fat, raw
300 gTortilla, wheat flour, shelf stable
2 pieceBeans, black, canned
100 gCorn, sweet, yellow, canned, vacuum pack, no salt added
50 gPeppers, bell, red, raw
1 mediumOnions, red, raw
0.5 mediumGarlic, raw
1 cloveOil, olive, extra virgin
1 tbspSpices, caraway seed
0.5 tspSpices, pepper, red or cayenne
0.5 tspSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchCheese, mozzarella, nonfat
30 gFor the dressing and toppings
Yogurt, Greek, plain, whole milk
60 gLimes, raw
0.5 pieceParsley, fresh
1 handfulAvocados, raw, all commercial varieties
0.5 mediumPer servingTotal
Calories:561.8 kcal1123.6 kcal
Protein:43.9 g87.8 g
Carbohydrates:30.1 g60.1 g
Fiber:10 g20 g
Water:319.6 ml639.2 ml
Fat:30.5 g61 g
Micronutrients
Sugar:7.7 g15.3 g
Saturated fat:8.7 g17.4 g
Cholesterol:104.1 mg208.2 mg
Sodium:417.5 mg835 mg
Potassium:1170.7 mg2341.3 mg
Calcium:254.9 mg509.8 mg
Iron:5.7 mg11.3 mg
Magnesium:90.8 mg181.6 mg
Zinc:9.1 mg18.1 mg
Phosphorus:542 mg1084 mg
Vitamin C:97.9 mg195.7 mg
Vitamin A:171.2 µg342.3 µg
Vitamin D:0.2 µg0.3 µg
Vitamin B12:3.7 µg7.4 µg
Instructions
1
Heat the olive oil in a large pan over medium heat. Add the chopped red onion and sauté for 3 minutes until translucent.
2
Add the ground beef and break it up with a wooden spoon. Cook for 5–7 minutes, until the meat browns. Stir in the chopped garlic, cumin, ground paprika, salt and pepper, and sauté for another 1 minute to release the flavors of the spices.
3
Add the diced bell pepper, cooked beans and corn to the pan. Sauté everything together for another 5 minutes, until the pepper softens slightly but still retains its crunch. If needed, add 1–2 tablespoons of water to keep the filling juicy.
4
In a clean pan or microwave, quickly warm the whole-wheat tortillas (about 20 seconds per side) until pliable.
5
Spread each tortilla with a spoonful of Greek yogurt mixed with lime juice. Place the prepared filling in the center, add avocado slices and sprinkle with grated cheese.
6
Roll the tortilla up tightly (first the bottom part, then both sides). If desired, you can pan-fry it for 1 minute so the cheese melts and the tortilla becomes crispy. Serve with fresh parsley.
Nutritional benefits
Thanks to the high fiber content from the whole-wheat tortillas and beans, this meal supports regular digestion and provides a long-lasting feeling of fullness.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.