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quick and done right

Kidney bean, corn and avocado wrap

An everyday dish for 2, ready in 15 minutes, around $2.68 a serving. People actually plan it with Popotam, and it's in season in October.

15mintotal
≈ $2.68a serving
652kcalper serving
22gof protein
VegetarianIn season in October
Let's cook

Step-by-step recipe

check things off as you go

  1. Mash the beans

    Drain the canned kidney beans in a colander, then roughly mash them with a fork in a bowl. Add half of the chopped chives and mix.

  2. Warm the tortillas

    Put the flour tortillas in the nonstick skillet over medium heat for 30 seconds per side to warm them up and make them more pliable.

  3. Prep the avocado

    Cut the avocado in half, remove the pit, then scoop the flesh out of the skin. Dice it small and squeeze lemon juice over it right away so it doesn't turn brown.

    Tip · To keep the avocado from turning brown, squeeze the lemon juice well over the cubes and keep the pit in the bowl if you're not using it right away.

  4. Mix everything together

    In the bowl with the beans, add the drained corn, the diced avocado and the rest of the chives, then season with salt and pepper. Mix gently.

  5. Fill the tortillas

    Spoon the bean, corn and avocado mixture into the center of each tortilla. Fold the sides in and roll up tightly into a wrap.

    Tip · If the tortillas are too dry, lightly wet your hands before rolling them so they don't tear.
And there you go, it's readyCheck off every step to celebrate.

The questions you're asking

short answers, numbers you can check

How many calories in a serving?

One serving has about 652 kcal. 47% comes from carbs, 14% from protein and 33% from fat.

76 gCarbs
22 gProtein
24 gFat
Per serving (the dish for 2, divided by 2)
Energy652 kcal
Protein22.1 g
Carbs75.9 g
of which sugars5.6 g
Fat24.2 g
of which saturated fat5.3 g
Fiber17.9 g
Salt2.6 g

Worked out ingredient by ingredient with the ANSES Ciqual 2025 table, never written by an AI. It's an estimate: veggie sizes and brands make the numbers vary.

How much does it cost?

About $2.68 a serving, adding up the average prices of the ingredients you need to buy.

≈ $5.36for 2 people
≈ $2.68a serving

Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.

How long does it keep?

Eat it fresh. Bread and wraps get soggy when they sit with the filling. Prep the filling ahead if you want, and put it together the day you eat it!

D-Daymake it the day you eat it
Noit would lose all its appeal

Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.

and the rest of the week?

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Lunch and dinner, with dishes like this one, based on your tastes, your time and your budget. The grocery list is sorted by aisle. Free, no account.

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