Chili Con Carne Wrap
Nutritional values
(Percentage of daily recommendation)
| Calorie | 595 cal. | (28 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.8 g | (39 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 13.2 mg | (110 %) | ||
| Vitamin K | 17.7 μg | (30 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 114 μg | (38 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 14.1 μg | (31 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,171 mg | (29 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 128 mg | (43 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 6.2 mg | (78 %) | ||
| Saturated fatty acids | 9.2 g | |||
| Uric acid | 199 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 8 g |
Ingredients
- For the salad
- 1 small head Iceberg lettuce
- 3 Tomatoes
- 1 can small Corn kernel
- 2 Tbsps Vinegar
- 4 Tbsps vegetable oil
- salt
- freshly ground peppers
- For the Tortillas
- 150 grams Whole wheat flour
- 1 pinch salt
- 2 Tbsps sunflower oil
- 50 milliliters water
- For the chili con carne
- 250 grams Tomatoes
- 2 Red onions
- 1 garlic clove
- 1 Tbsp vegetable oil
- 300 grams Ground beef
- 1 Red chili pepper
- 150 grams canned Kidney beans
- 1 tsp ground Cumin
- salt
- peppers
- 1 Tbsp chopped parsley
- 4 Tbsps Sour cream
Preparation steps
For the tortillas: Mix flour with salt, oil and water and knead until a smooth dough forms. Cover and let rest for about 20 minutes.
On a floured surface, knead the prepared dough again and divide into 4 pieces. Roll out each piece of dough for about 1 minute, rotating the dough with each roll until a thin disc is formed. Heat each tortilla in a dry pan until dark brown spots appear on each side. If the dough inflates, press with the back of a spatula to deflate. Set aside and keep warm.
For the chili: Score, scald, and peel the tomatoes then core and chop into cubes. Peel the onion and chop finely. Peel and mince garlic clove.
Heat the oil in a pan and fry the onions briefly. Add the ground beef and garlic and cook, breaking up beef into small pieces. Add diced tomato and bring to a boil. Cook, uncovered, until mixture thickens, about 15 minutes.
Rinse chile pepper, slit lengthwise, remove seeds and chop. Add the chopped chile and the drained beans to the meat mixture and bring to a boil. Season mixture with cumin, salt and pepper.
For topping: Combine chopped parsley with sour cream. Season with a little salt if desired.
For the salad: Rinse and dry the lettuce and tear into small pieces. Rinse tomatoes and cut into slices. Drain corn. Place lettuce, tomatoes and corn in a salad bowl.
For the salad dressing: Combine vinegar, oil, salt and pepper and whisk until incorporated. Drizzle dressing over salad and toss.
To assemble: Spoon chili con carne on each tortilla and roll up. Top each wrap with a dollop of the sour cream topping and serve with the salad on the side. Serve immediately.
