Bean submarine
Preparation time:
Recipe highlights Serves: 2
- Good source of calcium, fibre
- Store covered in fridge (under 5°C)
- Egg free
- Nut free
- Vegetarian
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Ingredients
- 2 tablespoons cooked red kidney beans
2 tablespoons corn kernels
1/2 spring onion, sliced
1/4 carrot, grated
50 g reduced fat tasty cheese
2 teaspoons mild taco sauce
2 wholemeal bread rolls
Cooking method
-
1. Mix the kidney beans, corn, spring onion, carrot, cheese and taco sauce in a bowl.
2. Split rolls along one side and pull out some of the bread from the middle of each roll.
3. Spoon bean mixture evenly into each roll. Wrap roll tightly with foil and bake at 180°C for 10 minutes.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 159.50g | 100.00g |
| Energy (kJ) | 1404.49kJ | 880.56kJ |
| Protein (g) | 17.40g | 10.91g |
| Total fat (g) | 8.96g | 5.62g |
| - Saturated fat (g) | 4.19g | 2.63g |
| - Polyunsaturated fat (g) | 1.30g | 0.82g |
| - Monounsaturated fat (g) | 2.26g | 1.42g |
| Cholesterol (mg) | 18.74mg | 11.75mg |
| Carbohydrate-available (g) | 42.30g | 26.52g |
| CarbohydrateSE (g) | 42.30g | 26.52g |
| - Sugars (g) | 4.45g | 2.79g |
| Water (g) | 79.14g | 49.61g |
| Dietary fibre (g) | 7.25g | 4.55g |
| Thiamin (mg) | 0.30mg | 0.19mg |
| Riboflavin (mg) | 0.17mg | 0.11mg |
| Niacin (mg) | 2.28mg | 1.43mg |
| Niacin equivalents (mg) | 6.13mg | 3.84mg |
| Vitamin C (mg) | 3.36mg | 2.11mg |
| Total folate (ug) | 41.23ug | 25.85ug |
| Total vitamin A equivalents (ug) | 216.76ug | 135.90ug |
| Retinol (ug) | 47.50ug | 29.78ug |
| Beta carotene equivalents (ug) | 1014.71ug | 636.18ug |
| Sodium (mg) | 733.23mg | 459.70mg |
| Potassium (mg) | 292.96mg | 183.67mg |
| Magnesium (mg) | 62.46mg | 39.16mg |
| Calcium (mg) | 283.64mg | 177.83mg |
| Phosphorus (mg) | 312.17mg | 195.72mg |
| Iron (mg) | 2.70mg | 1.69mg |
| Zinc (mg) | 2.16mg | 1.36mg |
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This recipe was orginally published as:
Bean submarine
Recipe publication date on: 08/22/2001
Last reviewed on: 13/06/2013
