FusionPlated meal

Frijoles Fatteh

A Latin American-Levantine layered plate of crisp tortilla shards, smoky black beans, charred vegetables and cool avocado garlic-lime yogurt.

Eat nowLightContains gluten, soy
Hands-on21 minTotal time21 minEnergy751 kcalProtein41g
Recipe details
Easy-going

Equipment: Hob, Grater

Keep chilled after cooking

Frijoles Fatteh
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Crisp tortilla

Warm beans

Garlic-lime cream

Fresh finish

Now we make

Method

Do the night before

  1. 1
    Defrost 200g cooked black beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

21 min hands-on 21 min altogether
  1. 2
    Tear 1 Everyday Wrap into irregular bite-sized shards. Toast them in a dry wide pan over medium-high heat for 4-5 minutes, turning until deeply crisp, then move them to a plate; keep a small handful separate for the top
    πŸ– 5 min
  2. 3
    Thinly slice 50g red onion and 100g bell pepper. Heat 5ml olive oil in the same pan, spread the vegetables into one layer and leave them undisturbed for 2 minutes before tossing, so some edges char while the centres stay juicy
    πŸ– 4 min
  3. 4
    Add black beans, Β½ tsp paprika, ΒΎ tsp cumin and 1 pinch chilli. Cook for 3-4 minutes, crushing roughly one third of the beans against the pan so their starch binds the charred vegetables without turning everything into a paste
    πŸ– 4 min
  4. 5
    Finely grate Β½ clove garlic, then mash it with 100g soy yogurt, 50g avocado, 10g nutritional yeast and 15ml lime juice into a thick, tangy cream. Add a teaspoon of water only if it will not fall slowly from a spoon
    πŸ– 3 min
  5. 6
    Dice 120g tomato, roughly chop 10g coriander leaf and toss both with 10ml lime juice and a pinch of salt. Toast 8g pumpkin seeds briefly in the empty hot pan
    πŸ– 3 min
  6. 7
    Spread most tortilla shards across a shallow plate, spoon the hot smoky beans over them and cover in broad ribbons of garlic-lime cream. Finish with the tomato-coriander mixture, toasted pumpkin seeds and the reserved dry shards, leaving the layers loose enough to scoop together
    πŸ– 2 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin CFibrePhosphorus
Lower inVitamin ACalcium

Calories

751kcal

36%
Top contributors
Everyday Wrap Β· 28%Black Beans Β· 27%Avocado Β· 10%
22% cal

Protein

40.9g

65%
Top contributors
Black Beans Β· 43%Everyday Wrap Β· 22%Nutritional Yeast Β· 11%
49% cal

Carbs

92.2g

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Black Beans Β· 37%Everyday Wrap Β· 32%Soy Yogurt Β· 8%
29% cal

Fat

24.3g

35%
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Avocado Β· 32%Olive Oil Β· 19%Pumpkin Seeds Β· 16%

Small numbers, big impact

Everyday essentials

Fibre36.32g
124%
Top contributors
Black Beans Β· 48%Everyday Wrap Β· 18%Avocado Β· 9%
Vitamin B121.65ΞΌg
69%
Top contributors
Nutritional Yeast Β· 97%Everyday Wrap Β· 3%
Vitamin D1.55ΞΌg
10%
Top contributors
Soy Yogurt Β· 84%Everyday Wrap Β· 16%
Iodine0.00ΞΌg
0%
Iron10.87mg
60%
Top contributors
Black Beans Β· 39%Everyday Wrap Β· 25%Cumin Β· 11%
Zinc5.94mg
54%
Top contributors
Black Beans Β· 38%Everyday Wrap Β· 33%Pumpkin Seeds Β· 11%
Calcium323.47mg
32%
Top contributors
Soy Yogurt Β· 41%Everyday Wrap Β· 20%Black Beans Β· 17%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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