Healthy Living in the North

Foodie Friday: Spicy bean wraps

A well-stocked pantry can help with last minute, healthy meals.

A well-stocked pantry can help with last minute, healthy meals.

It’s 5 o’clock… do you know what you’re having for dinner? If you’re anything like me, you have no idea!  You may think, “I might as well go out to eat or get some take-out on the way home,” a decision that takes a toll on the pocket book and may not agree with your health either.  But what if you could look into your cupboards and create simple, satisfying, and healthy meals in a hurry?

Here are a few convenient items I keep stocked in my pantry, fridge, and freezer for quick meals:

  • Canned beans and lentils (chickpeas, black beans, pinto) – I just drain, rinse, and add them to a salad, soup, or wraps. There are more recipes at Pulse Canada.
  • Cheese – simple to shred and always a great addition to a pasta dish or a wrap.
  • Eggs – so quick and versatile to make omelettes, frittatas or an egg salad sandwich. has many more recipes.
  • Frozen vegetables – some of my favourites include colourful vegetables that inspire the appetite, like red peppers, baby carrots and Brussels sprouts. I microwave them and sometimes add a bit of chili flakes, honey and lemon juice for a zesty flavour. In my opinion, this is the ultimate veggie recipe site!
  • Frozen whole wheat tortilla wraps – always an easy meal – stuffed with your favourite ingredients, which for me includes bananas and peanut butter!

Try this chili-flavoured bean wrap and see how quickly you can get dinner on the table tonight!

Spicy bean wraps
Makes 3 servings


1 tbsp canola oil

½ small onion, chopped

2 garlic cloves, minced or ½ tsp garlic powder

1 tsp chili powder

1 – 14 oz can pinto beans, rinsed and drained

2/3 cup low-sodium vegetable or chicken broth

Dash of salt and pepper

¼ cup chopped cilantro

Shredded cheese, if desired


  1. HEAT canola oil in large saucepan over medium-low heat.  Add onion and cook until tender, about 3 minutes.
  2. STIR in garlic and chili powder and cook 1 minute longer. Stir in beans and chicken broth and cook until beans are warmed through, about 5 minutes.
  3. MASH beans with a potato masher or the back of the wooden spoon, adding more broth if needed.
  4. SEASON mixture with salt and pepper and stir in cilantro.
  5. Top with shredded cheese if desired and serve with corn or flour tortillas.

Variations on the recipe:

  1. Dairy free: use Daiya non-dairy cheese as a topper
  2. Want more meat? Replace half the mashed beans with cooked ground chicken or beef.
  3. Other beans? Black beans or Romano beans would work well in this recipe.

Source:  Pulse Canada

Judy April

About Judy April

Judy works in Dawson Creek at the Dawson Creek and District Hospital as a dietitian. A true northerner, she grew up just 75 km away in Fort St. John. Judy loves gardening herbs because of the great aroma they bring to her home and the meals cooked there. She even brings the herbs indoors to flourish on her windowsills in the winter.