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Main mealBalancedBeef€€€

Homemade Whole-Wheat Tortilla with Juicy Beef and Colorful Vegetables

Name: Homemade Whole-Wheat Tortilla with Juicy Beef and Colorful Vegetables
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2
Ingredients: 300 g Beef, ground, 90% lean meat / 10% fat, raw; 2 large Tortilla, wheat flour, shelf stable; 100 g Beans, black, canned; 50 g Corn, sweet, yellow, canned, vacuum pack, no salt added; 1 medium Peppers, bell, red, raw; 0.5 medium Onions, red, raw; 1 clove Garlic, raw; 1 tbsp Oil, olive, extra virgin; 0.5 tsp Spices, caraway seed; 0.5 tsp Spices, pepper, red or cayenne; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black; 30 g Cheese, mozzarella, nonfat; 60 g Yogurt, Greek, plain, whole milk; 0.5 piece Limes, raw; 1 handful Parsley, fresh; 0.5 medium Avocados, raw, all commercial varieties

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 time15 min

Cook time20 min

Total time35 min

Servings2

Recipe

For the filling

Beef, ground, 90% lean meat / 10% fat, raw300 gTortilla, wheat flour, shelf stable2 largeBeans, black, canned100 gCorn, sweet, yellow, canned, vacuum pack, no salt added50 gPeppers, bell, red, raw1 mediumOnions, red, raw0.5 mediumGarlic, raw1 cloveOil, olive, extra virgin1 tbspSpices, caraway seed0.5 tspSpices, pepper, red or cayenne0.5 tspSalt, table, iodized1 pinchSpices, pepper, black1 pinchCheese, mozzarella, nonfat30 g

For the dressing and toppings

Yogurt, Greek, plain, whole milk60 gLimes, raw0.5 pieceParsley, fresh1 handfulAvocados, raw, all commercial varieties0.5 medium

Large pan,Knife,Cutting board,Wooden spoon

Per servingTotal

Calories:739.9 kcal1479.8 kcal

Protein:48.7 g97.4 g

Carbohydrates:59.6 g119.2 g

Fiber:11.5 g22.9 g

Water:339.1 ml678.1 ml

Fat:35 g70 g

Micronutrients

Sugar:9.3 g18.5 g

Saturated fat:9.4 g18.8 g

Cholesterol:104.1 mg208.2 mg

Sodium:862.7 mg1725.3 mg

Potassium:1250.1 mg2500.1 mg

Calcium:352.6 mg705.1 mg

Iron:7.7 mg15.3 mg

Magnesium:103.4 mg206.7 mg

Zinc:9.4 mg18.8 mg

Phosphorus:669.8 mg1339.5 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

1Heat the olive oil in a large pan over medium heat. Add the chopped red onion and sauté for 3 minutes until translucent.
2Add 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.
3Add 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.
4In a clean pan or microwave, quickly warm the whole-wheat tortillas (about 20 seconds per side) until pliable.
5Spread 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.
6Roll 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.