Photo: Pille R. Priske
Estimated Nutrition (whole recipe, rough)
964
Calories
27g
Protein
16g
Fat
175g
Carbs
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 whole wheat chapati-unleavened vegan bread like a tortlla
- 1 tablespoon humus
- 1/2 cup cookd brown rice
- 1/2 cup cooked black beans
- 1/2 small red onion sliced
- 1/2 small tomato chopped
- 1 teaspoon olive oil
- 1 teaspoon balsamic vinegar
- few sprigs fresh cilantro
- =
Directions
1
In a small skillet saute the tomato and onion in the olive oil and vinegar. Only for a short time so the onion stays just a little bit crisp. Lay out the chapati and start to layer: 1. humus - 2. rice - 3.beans - 4.onion and tomato mixture - 5.cilantro.
2
Roll up and nuke for 2 minutes.
Recipe sourced from
fandom