Cheddar & Grated Courgette Wrap

  • Cheddar & Grated Courgette Wrap Recipe
  • Cheddar and grated courgette wrap with a bean spread recipe
  • Cheddar and grated courgette wrap with a bean spread recipe
  • 30-60 minutes to prepare
  • 30-60 minutes to cook
  • 1 filled wrap and 1 tub of spread
  • How to make

For the wrap:

100g buckwheat flour
1 organic egg
300ml organic milk (or milk alternative - rice/oat/nut milk)
3 tbsp water
A little olive or coconut oil for frying

For the bean spread:

1 red onion
2 cloves of garlic
1 tsp cumin
1 tsp coriander
½ tsp cinnamon
¼ tsp turmeric
1 can kidney beans
1 tbsp tomato puree
Juice of 1 lime
3 tbsp olive oil

To complete the wrap:

A handful of grated cheddar cheese
1/3 of a courgette

Step 1

To make the wrap, simply whisk all ingredients (except the oil) together until very smooth. Ideally use an electric whisk if you have one

Step 2

Allow batter to stand for about half an hour

Step 3

Heat a little olive oil or coconut oil in a 6 inch, non-stick frying pan. Ladle a scoop of batter into the pan – just enough to cover the pan surface, so the wrap is just less than 5mm thick. Tip the pan so the batter covers the surface, and allow to cook over a medium heat for a couple of minutes

Step 4

Use a fish slice to carefully see if it is cooked on the bottom. Once it’s cooked on one side, slide the fish slice under the wrap and flip it over. Cook the other side for a couple more minutes until golden. Repeat with the rest of the mixture

Step 5

Allow the wraps to cool on a wire rack, or if you prefer them warm they can be kept warm in a low oven

Step 6

To make the bean spread, start by peel and finely chop the red onion, then sautéing in a little olive oil over a low heat until soft (about 5 minutes)

Step 7

Add the crushed garlic for another couple of minutes, then add in the spices and stir through

Step 8

Drain the kidney beans and rinse thoroughly, then add to the pan with the tomato puree and stir through. Cook for another 5 minutes until kidney beans are heated through thoroughly

Step 9

Allow the mixture to cool slightly, then mash or blitz in a food processor with the lime juice and olive oil. This spread can be as textured or smooth as you prefer, adding a little water to make it looser and smoother. You can add some lime zest too, but try it with your little ones first. You can adjust the balance of spices if you like to suit your own tastes

Step 10

To complete the wrap, spread some of the bean spread all over the wrap then lay the grated cheese in a line down the centre of the wrap and grate the courgette over the top

Step 11

Roll the wrap up and slice into bite size rolls - delicious!


  • Dairy ingredients
  • Eggs

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Serving suggestion

To make this quicker and simpler you could simply use shop bought wraps (check the ingredients, and be aware these may not be gluten free). If you make them yourself any leftover wraps can used the next day or frozen - layer greaseproof paper between each wrap before freezing.

The bean spread can be eaten as a dip with chopped veg and it keeps for 24hrs in the fridge.

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