Bean and vegetable wraps with lime yogurt

Ingredients

Amounts cover the whole recipe. One US cup is a 240 ml measuring volume, one tablespoon 15 ml and one teaspoon 5 ml. Can weights are before draining; metric conversions from the original are rounded.

Method

1. Mix the yogurt with the lime juice and refrigerate the sauce until assembly.
2. Combine the pepper, onion, garlic powder and mild chili seasoning in a large microwave-safe bowl. Microwave on high for about 5–6 minutes, until the vegetables are tender. Timing varies by appliance.
3. Put the beans in another microwave-safe bowl. Heat on high for about 2–3 minutes, then stir to distribute the heat.
4. Place the tortillas between damp paper towels on a microwave-safe plate. Heat for about 15–30 seconds, until flexible.
5. Divide the beans and vegetables evenly among the four tortillas. Add a quarter of the yogurt sauce, tomato and cheese to each.
6. Fold in the sides and roll each wrap tightly. For later meals, keep the components separate until you are ready to eat.

Serving and variations

Choose refried beans without lard for vegetarian wraps. You can also use canned black or pinto beans: drain, rinse and mash them with a fork. Use a mild chili seasoning blend, which has a different heat level from pure chili powder.

Meal prep and storage

Pack the bean-and-vegetable filling, yogurt, tomato and tortillas separately. Reheat the filling and assemble just before eating. Freeze the cooked filling without yogurt or fresh tomato; store tortillas separately following the packet instructions.

Cool cooked food quickly in shallow containers and refrigerate within 1–2 hours. Keep at 5°C or below and use within 48 hours. Freeze later portions on cooking day after cooling. Thaw in the fridge and eat within 24 hours. Reheat only once, until steaming hot throughout, and keep chilled during transport.