Raw Chopped Vegetables for the filling –

• Lettuce
• Shredded Carrot
• Spinach
• Bell Pepper
• Avocado
• Your Favourite Veg

Take a saucepan and heat the oil. Saute the onions and what veggies you like cooked until lightly softened. On low heat warm the Refried Beans in a small skillet. Mix in the Salsa, and heat the mixture for a couple of minutes.

Heat the Flour Tortillas in a pan or MicroWave one at a time. Remove the tortilla and place it in a plate or on parchment paper lined aluminium foil to roll the wrap in. Spread a layer of the bean mixture, top it with the sautéed veggie mixture and your choice of chopped vegetables and avocado, then cover it with a generous helping of the cheese, and some more salsa if you like. Wrap or Roll the Tortilla tightly.  If not using foil, insert a toothpick in the center to hold it, or cut into 2 pieces diagonally. Wrap with waxed paper and pop in fridge or lunch bag.

Right before serving, reheat them in the microwave for 2 minutes so that the cheese melts and the vegetables become soft.

Dried Beans for Refried Beans

REFRIED BEANS

• 2 cups water
• 1 1/4 cups dried beans, pinto, romano…any kind.
• 1 medium onion
• 1/4 cup butter
• 3/4 teaspoon salt
• 1/2 cup shredded cheddar cheese
• 1/2 – 1 tsp each, cumin and chilli powder (optional)

Mix water, beans and onion in 2 quart saucepan.  Cover and heat to boil and allow to boil for 2 minutes.  Remove from heat and let stand for 1 hour.

Add just enough water to beans to cover.  Heat to boiling, then reduce heat.  Cover and boil gently, stirring occasionally until beans are very tender, about 1 1/2 hours, adding water during cooking if necessary.  Mash beans.  Stir in butter and salt and spices until butter is completely absorbed. Stir in cheese.  Have this as a dip on its own, or use in burritos, enchiladas, wraps.  It’s all good!

Here’s to a Happy Lunch, Snack, Dinner-on-the-run, Hot-date-and-gotta-run, or what ever occasion you choose!