16th December

Yes, there are still plenty more vegetables to try… Today we have….

advent calendar 16th


wales.com says “According to legend on the eve of the battle against the Saxons St David advised theBritons to wear leeks in their caps so as to easily distinguish friend from foe. This helped to secure a great victory. Today Welsh people around the world wear leeks on St David’s Day.”

I am not going to suggest you wear your leek because the nutrition is only valuable if consumed! Leeks are a good source of vitamin K as well as many other vitamins and minerals. They are a relatively low cost vegetable, especially in season.

This recipe is one of my own and gives each person 3 portions of vegetables.

Bean wraps

Serves 4

1 400g tin tomatoes

1 leek – finely chopped

2 peppers

2 tins of beans (2 different types) – borlotti, cannelini, black eye, haricot, kidney

1 tablespoon paprika

1 tablespoon ground cumin

1 tablespoon lemon juice

1 tablespoon dried oregano

1 tablespoon vegetable oil

Chilli (optional)

half cup couscous (this binds it all together to reduce the chance of your wrap exploding!)

grated cheese to serve

wholemeal tortilla wraps to serve


Heat the oil and add the vegetables and spices, soften the vegetables then add the tinned tomatoes and beans and cook for another 5 minutes. Add the couscous and lower the heat and cook for 4 minutes. Spoon into warmed tortilla wraps and top with cheese.




Published by porternutrition

I am a freelance Registered Nutritionist with NHS, charity and private sector experience. My passion is for improving health without breaking the bank and spending hours chained to the kitchen. I work with all ages but have specific focus on the youngest of the community as they start their food journey.

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