Molletes

You need (serves 2)

• Two wholegrain bread rolls, or four thick slices of wholegrain bread
• A tin or jar of black beans, with their liquid (400 g) Cook from dried
• A pinch of ground cumin, and a little chilli if you like
• Two tomatoes, half a small onion and some coriander
• The juice of half a lime
• Half an avocado (optional)

Make it your own: swap in the vegetables, beans or grains you have, and season it the way you like. With an allergy, check every swap.

When you buy anything ready-made, choose the one whose ingredient list is closest to just the food itself, with no added sugar or salt.

How to make it

1. Halve the rolls and toast them in the oven or a dry pan until crisp. In Mexico they are white bolillo rolls; wholegrain bread gives more fibre.
2. Warm the beans with a few spoons of their liquid and the cumin, and mash them until spreadable.
3. Finely chop the tomatoes, onion and coriander and mix them with the lime juice. Spread the beans on the rolls and top with the salsa and avocado.

LeafUp gives general food guidance for adults. It is not medical or dietary advice. With a health condition, during pregnancy or with allergies, ask your doctor or a dietitian.