Breakfast Bean Wrap

Chockablock full of benefits, this bean wrap is so delicious and a joy to eat!

It contains gentle prebiotic fibre and polyphenols (natural plant compounds) which your gut bugs love and produces anti-inflammatory effects. Plus not forgetting the beneficial protein, calcium and phytoestrogens also in this dish!

That’s a good thing for someone in perimenopause and menopause because inflammation tends to rise during this time due to declining hormones - so for your overall mind/body health and longevity, this brunch dish is a winner.

I like to make my own flatbread, using buckwheat and/or oat and besan (chickpea) flour, so I’ve popped an easy recipe on my website here. If you’re buying the flatbread choose one containing as much fibre as you can find (look on the back of the packet in the ingredients table to compare fibre amounts per 100g). 

If you would like to see a video making this quick and easy breakfast dish head to my YouTube channel here. 

1 small multigrain/wholemeal flatbread - see the flat bread recipe on my website here
2 heaped tablespoons cooked white/cannellini/navy beans - from a can or tin, or cook your own.
1 heaped tablespoon chopped fresh tomatoes.
¼ large ripe avocado, peeled and flesh chopped.
1 tablespoon extra virgin olive oil.
2 teaspoons chopped fresh dill.
2 eggs or 2 tablespoons firm tofu, crumbled.
Salt & pepper to taste.
Optional - dried chilli flakes.

Put the beans, avocado chopped tomatoes, and half of the oil into a small bowl and mash with a fork. Add salt & pepper to taste.

Into a small frypan on medium heat add ½ the oil. Crack the eggs into the pan, mix around adding the dill & cook until scrambled/only just cooked.

Roughly spread the bean mash onto the flatbread and top with the cooked eggs.

Scatter over some chili flakes. If your flatbread is soft, then fold it over and wrap.

It’s a bit messy, but I like to eat it with my hands!