Whole wheat tortillas: 40g (2 mini), White beans: 60g (1/3 cup, cooked), Spinach: 30g (1 cup, fresh), Bell pepper (red): 40g (1/4 medium, diced), Onion: 20g (2 tbsp, diced), Garlic: 3g (1 clove, minced), Cheddar cheese: 15g (1 tbsp, shredded), Mozzarella cheese: 15g (1 tbsp, shredded), Cumin: 0.5g (1/6 tsp), Chili powder: 0.2g (a pinch), Olive oil: 2.5ml (1/2 tsp), Salsa: 30g (2 tbsp), Greek yogurt: 15g (1 tbsp), Lime juice: 5ml (1 tsp), Salt and black pepper: to taste
1. Heat 2.5ml olive oil in a non-stick pan over medium heat. Add 20g diced onion, 40g diced bell pepper, and 3g minced garlic, and sauté for 3-4 minutes. 2. Stir in 60g white beans, 30g spinach, 0.5g cumin, 0.2g chili powder, and season with salt and black pepper. Cook for 23 minutes until spinach wilts. Lightly mash the mixture with a fork. 3. Place the filling on one half of each 20g tortilla, sprinkle each with 7.5g cheddar and 7.5g mozzarella, fold over, and toast in a dry pan for 2-3 minutes per side until golden and crisp.4. For the dip, combine 30g salsa, 15g Greek yogurt, and 5ml lime juice. 5. Serve warm with the dip on the side.
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