A quick and easy dish which contains good sources of iron as well as vitamin C to help with absorption.


  • 1tbsp vegetable oil
  • 1 brown onion, finely chopped
  • 2 garlic, crushed
  • 500g lean beef mince
  • 1 tbsp ground cumin
  • 1 tsp paprika
  • 1 tsp chilli flakes
  • ½ red capsicum, diced small
  • 400g tin kidney beans, drained and rinsed
  • 1 tbsp tomato paste
  • 1/3 cup water
  • 1 ½ tsp corn flour
  • ½ small bunch coriander, finely chopped
  • Cracked pepper & salt to taste
  • 2 med tomatoes, diced
  • 1 large avocado, diced
  • ½ lemon
  • 1 handful baby spinach leaves
  • 1 8pk of flour tortillas
  • Tabasco, optional


Place the oil in a large frying pan over medium heat and cook onion for 4-5 minutes or until softened. Stir though garlic then add beef mince, breaking it up as it cooks, for another 5 minutes or until cooked through and brown.

Add cumin, paprika, chilli flakes, diced capsicum, half the beans and stir through for 1 minute. With the other half of the beans, mash roughly and add to the beef. Mix through.

In a bowl mix the tomato paste, water and corn flour together until smooth. Add to beef, mix through and simmer on low for 3-4 minutes until thickened. You may have to add a little more water. Turn off heat and stir through the coriander. Taste. Season with salt and pepper.

In a bowl, mix the diced tomato, avocado and the juice from the lemon. Season with a little salt and pepper.

Warm tortillas in the microwave or oven

To assemble, place a portion of beef and bean mix on the tortilla and spread. Top with tomato, avocado and spinach leaves. Add a couple of splashes of tabasco if you like it spicy. Roll up and enjoy!

Serves 4

Don’t feel like tortillas?? Serve instead with rice or corn chips.

Recipe by Liz Hawkins