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Nutrition score

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Spiced black bean & avocado wrap
Spiced black bean & avocado wrap
19 Nutrition score
Lunch 🥄 10 min prep 🔥 10 min cook 👤 2 servings

Black beans spiced with cumin and smoked paprika, tucked into a soft tortilla with avocado, shredded lettuce and tomato.

vegan high fibre high protein
Ingredients (per serving)
Method
  1. 1 Drain and rinse black beans. Warm in a pan with cumin, paprika, garlic powder and a splash of water.
  2. 2 Mash roughly with a fork — you want some texture.
  3. 3 Slice avocado and tomato.
  4. 4 Warm tortillas in a dry pan.
  5. 5 Fill each tortilla with beans, avocado, lettuce and tomato. Roll tightly and slice.

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Nutrition per serving
940 kJ
Energy (kJ)
224 kcal
Energy (kcal)
20.7 g
Carbohydrate
16.4 g
Protein
9 g
Fat
2.5 g
Fibre (NSP)
2 g
Total Sugars
222 mg
Sodium
0.01 g
Salt
Micronutrient
Potassium 378 mg
Phosphorus 107 mg
Calcium 65.4 mg
Chloride 43.7 mg
Folate 31.1 µg
Vitamin K 21.2 µg
Magnesium 20.9 mg
Vitamin A (RAE) 9.5 µg
Vitamin C 7.2 mg
Niacin (B3) 1.6 mg
Selenium 1.1 µg
Vitamin E (alpha-TE) 0.878 mg
Iron 0.856 mg
Pantothenic Acid (B5) 0.701 mg
Zinc 0.51 mg
Manganese 0.302 mg
Vitamin B6 0.166 mg
Thiamin (B1) 0.164 mg
Copper 0.145 mg
Riboflavin (B2) 0.05 mg
Minerals
Iodine 1.2 µg
Fatty acids
Monounsaturated fat 4.7 g
Saturated fat 2.5 g
Polyunsaturated fat (PUFA) 1.2 g
Sugars (breakdown)
Fructose 0.82 g
Glucose (dextrose) 0.59 g
Sucrose 0.075 g
Lipids
Cholesterol 0.035 mg
Carbohydrate (breakdown)
Starch 18.2 g
Amino acids
Glutamic acid 2.3 g
Aspartic acid 1.4 g
Leucine 1 g
Arginine 0.972 g
Lysine 0.947 g
Valine 0.729 g
Phenylalanine 0.676 g
Isoleucine 0.585 g
Serine 0.585 g
Proline 0.581 g
Alanine 0.547 g
Threonine 0.509 g
Tyrosine 0.455 g
Glycine 0.455 g
Histidine 0.337 g
Methionine 0.21 g
Cysteine 0.194 g
Tryptophan 0.169 g
Carotenoids
Lutein + Zeaxanthin 270 µg
Beta-carotene 115 µg
Proximate
Water 130 g
Vitamins
Biotin (Vitamin B7) 1.7 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.702 g
Omega-3 (Alpha-linolenic acid) 0.214 g
Flavanols (Flavan-3-ols)
Epicatechin (-) 59.5 mg
Catechin (+) 53.1 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.