Zingy guacamole and hearty beans in this tasty homemade wrap
The guacamole and beans taste delicious in this homemade flat bread. The guacamole is moorish with lime, coriander, chilli and cumin mixed with onion and tomato. The flat bread is made with rice flour and is light, tasty and gluten fee. Together they make a great lunch or dinner with a garden salad and rice.
Ingredients For the rice flour flat bread 3/4 cup water
1 tbsp sugar
1/8 tsp salt
3 tbsp oil
1/2 cup white rice flour
1/2 cup brown rice flour
For the guacamole and bean mix 1 ripe avocado
1 lime, finely zested and juiced
1/4 tsp cumin
1/2 cup coriander, finely cut
Salt and pepper
1 tbsp olive oil
2 cloves garlic, crushed (exclude for low FODMAP)
1 birdseye chilli, deseeded and finely cut
1/2 small red onion, finely cut (exclude for low FODMAP)
1 tomato, diced
1 can Four Bean Mix, drained
To serve 1/2 iceberg lettuce, cut
Garden salad (if desired)
Cooked rice, as per packet instructions
Method To make the rice flour flat bread
Bring the water, 1 tbsp oil, salt and sugar in a saucepan to a boil. Gradually add the rice flour and stir to combine. Take off the heat, stir for 2 minutes and allow to cool.
The flat bread mix will look wet when first mixed
When it is cool enough to touch, knead the dough for 2 minutes. Divide the dough into 12 balls and roll into flat breads.
Heat a frypan on medium heat for 2 minutes, add 2 tbsp oil and cook a flatbread until small bubbles start to appear, approximately 1-2 minutes. Gently flip the flat bread and cook for 1 minute. Repeat with the remaining breads and cover with a clean tea towel until ready to serve.
These flat breads are easy and are delicious
To make the guacamole and bean mix
Blend the avocado, lime zest and juice, cumin, coriander, olive oil, garlic, chilli and onion for 30-45 seconds in a blender, so the mixture is slightly mashed and combined.
Add the tomatoes, salt and pepper to taste and stir to combine.
This guacamole is also a delicious dip
Add the beans, stir to combine and set aside.
Cook the rice as per the packet instructions and prepare a garden salad (if desired).
Spoon the guacamole and bean mix onto the flat bread, add the lettuce and roll. Cut the flat bread rolls in half and place on a plate with a heaped spoonful of guacamole, rice and salad. Season with salt and pepper and serve.
The guacamole and bean mixture helps to hold the topping in place