These Mexican-inspired faux-pastry wraps are a clever and healthier alternative to traditional puff pastry options. By using slices of bread that have been flattened, you can create a satisfying wrap that’s lower in calories and fat while still delivering great flavor. In this recipe, the wraps are filled with spiced butternut squash and black beans for a filling and nutritious meal.
Key Highlights:
- Calories and Nutrition: At 483 calories and 67.1 g of carbs per portion, this is a fairly balanced meal option that’s especially great if you’re watching your fat intake.
- Bread Instead of Pastry: This is a smart hack for those who love the texture of pastries but are concerned about the calorie count. Flattened slices of bread mimic the encasing role of pastry quite well.
- Spiced Butternut Squash and Black Beans: The pairing of these two ingredients makes for a nutritious and hearty filling. Butternut squash is rich in vitamins A and C, while black beans offer protein and fiber.
- Flavoring: The spices—ground cumin and smoked paprika—add depth and a smoky, spicy kick to the dish.
Ingredients:
- ¼ butternut squash, chopped into 1cm cubes
- Oil (any type)
- 1 tsp ground cumin
- 1 tsp smoked paprika
- Salt and pepper
- 2 spring onions, sliced
- ¼ tin of black beans (100g), drained
- 2 slices of bread
- 1 egg, beaten (optional)
- Sprinkle of poppy seeds
Method:
- Preheat your oven to 180°C (gas mark 4) and line a baking tray.
- Place the chopped butternut squash on another baking tray. Drizzle a splash of oil over the squash and then sprinkle on the ground cumin, smoked paprika, salt, and pepper.
- Roast the butternut squash in the preheated oven for approximately 25 minutes, until it’s tender and slightly caramelized. After roasting, use the back of a fork to slightly crush the butternut squash cubes, creating a lumpy and textured mash.
- Add the sliced spring onions and drained black beans to the butternut squash mixture. Allow the filling mixture to cool slightly.
- While the filling cools, take the slices of bread and flatten them using your fingers or a rolling pin.
- Spoon the butternut squash and black bean filling diagonally across the bread slices.
- Fold the left and right sides of the bread over the filling. If necessary, you can secure the folds with a toothpick.
- If desired, brush the folded wraps with beaten egg. This step will help give the wraps a golden and shiny appearance after baking.
- Sprinkle poppy seeds over the wraps.
- Place the wraps on the prepared baking tray and bake in the oven for about 20 minutes, or until they turn golden brown and crispy.
Tips and Suggestions:
- Dry Filling: As mentioned, keeping the filling dry prevents the bread from getting soggy. Make sure to drain the black beans well and don’t overdo it with the oil.
- Egg Wash and Poppy Seeds: While optional, brushing the wraps with a beaten egg will give them a golden sheen, and the poppy seeds add a nice textural contrast.
- Variations: You can play around with the filling—consider adding cooked chicken, different spices, or even some cheese like feta or mozzarella for extra flavor.
- Serving Suggestions: These would be delicious served with a side of guacamole, salsa, or a simple green salad.
- Meal Prep: This recipe is great for meal prepping. You can prepare the filling in advance and assemble the wraps when you’re ready to bake them.
- Vegan Options: To make this vegan, you can skip the optional egg wash or use a plant-based milk wash instead.
These Mexican faux-pastry wraps are a creative and wholesome meal option. The combination of spiced butternut squash and black beans provides a satisfying mixture of flavors and textures. Enjoy them as a convenient on-the-go meal or a hearty lunch. Remember to keep the filling relatively dry to prevent the wraps from becoming soggy.
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