VEGGIE BEAN WRAP
Although slightly tweaked, the original recipe for this wrap was found in the 2004 Healthy Latino Recipes Made with Love.
Provided by Sydney Mike
Categories Lunch/Snacks
Time 25m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- In a nonstick pan over medium heat, saute bell peppers & onion for 5 minutes, then add beans & stir well.
- Reduce heat to low & simmer about 5 minutes.
- In a small bowl, combine mangoes, lime juice, cilantro (& avocado, if using), then divide the mixture & set aside half of it to use as a topping.
- Fill tortillas with 1/4 of the bean mixture & 1/4 of the mango mixture, then fold ends of tortillas over & roll each of them up to make a wrap.
- Put each warp on a serving plate & top with remaining mango mixture.
Nutrition Facts : Calories 233.8, Fat 1.3, SaturatedFat 0.3, Sodium 6.9, Carbohydrate 51, Fiber 11.5, Sugar 26.4, Protein 9.2
BEAN AND VEGGIE WRAPS
Black beans, mushrooms, spinach leaves and Cheddar cheese find themselves tasty and nutrient-rich partners in this quick wrap sandwich.
Provided by By Betty Crocker Kitchens
Categories Lunch
Time 15m
Yield 4
Number Of Ingredients 6
Steps:
- Heat tortillas as directed on package.
- Meanwhile, spray 10-inch skillet with cooking spray; heat over medium heat. Cook mushrooms and onion in skillet about 4 minutes, stirring frequently, until onion is crisp-tender. Stir in beans; heat through. Stir in spinach; remove from heat.
- Divide bean mixture among tortillas. Sprinkle with cheese. Fold one end of each tortilla up about 1 inch over filling; fold right and left sides over folded end, overlapping. Fold remaining end down.
Nutrition Facts : Calories 280, Carbohydrate 57 g, Cholesterol 0 mg, Fiber 10 g, Protein 18 g, SaturatedFat 0 g, ServingSize 1 Serving, Sodium 730 mg
BLACK BEAN AND VEGETABLE WRAPS
Categories Bean Cheese Vegetable Bake Super Bowl Vegetarian Bell Pepper Butternut Squash Fall Bon Appétit
Yield Makes 4 servings
Number Of Ingredients 12
Steps:
- Heat olive oil in heavy large skillet over medium-high heat. Add garlic and stir 30 seconds. Add bell peppers, zucchini, squash, and onion and sauté until crisp-tender, about 8 minutes. Mix in cumin and sauté until vegetables are tender, about 2 minutes longer. Season with salt and pepper. Place beans in large bowl; mash coarsely with fork. Mix in vegetables and cheese.
- Place tortillas on work surface. Spoon 1/4 of filling down center of each. Sprinkle each with 1 tablespoon cilantro. Roll up tortillas, enclosing filling. Arrange wraps, seam side down, on baking sheet. (Can be made 1 hour ahead. Let stand at room temperature.)
- Preheat oven to 350°F. Cover wraps with foil. Bake until filling is just heated through, about 10 minutes. Cut each wrap into 2 or 3 sections.
VEGGIE BROWN RICE WRAPS
Salsa gives a bit of zip to the brown rice and bean filling in the meatless tortilla wraps Lisa Sullivan shares from St. Marys, Ohio.
Provided by Taste of Home
Categories Lunch Side Dishes
Time 20m
Yield 6 servings.
Number Of Ingredients 14
Steps:
- In a large cast-iron or other heavy skillet, saute red pepper and mushrooms in oil until tender. Add garlic; cook 1 minute. Add the rice, beans, corn, green onions, cumin, pepper and salt. Cook and stir until heated through, 4-6 minutes. , Spoon 3/4 cup onto each tortilla. Sprinkle with cheese; drizzle with salsa. Fold sides of tortilla over filling; serve immediately.
Nutrition Facts : Calories 377 calories, Fat 8g fat (2g saturated fat), Cholesterol 7mg cholesterol, Sodium 675mg sodium, Carbohydrate 62g carbohydrate (4g sugars, Fiber 7g fiber), Protein 15g protein.
VEGGIE AND BLACK BEAN WRAP
Make and share this Veggie and Black Bean Wrap recipe from Food.com.
Provided by Asha1126
Categories Lunch/Snacks
Time 30m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Heat tortillas as directed on package. While tortillas are heating, spray 10-inch nonstick skillet with cooking spray and heat over medium heat.
- Cook mushrooms and onion in skillet about 5 minutes, stirring frequently, until onion is crisp-tender. Stir in beans and heat through. Stir in spinach. The heat will wilt the spinach leaves. Remove from heat.
- Divide bean mixture among tortillas. Sprinkle with cheese. Fold one end of each tortilla up about 1 inch over filling and fold right and left sides over folded end, overlapping. Fold remaining end down.
- Enjoy.
Nutrition Facts : Calories 127.5, Fat 0.7, SaturatedFat 0.1, Sodium 27, Carbohydrate 23.2, Fiber 8.1, Sugar 1.9, Protein 9
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VEGETARIAN WRAP RECIPES - 18 EASY AND HEALTHY VEGGIE WRAPS
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- Hummus Veggie Wrap. Hummus is easier when bought. However, if you want to make sure your hummus is healthy, make them homemade. This Hummus Veggie Wrap is very easy to prepare and perfect for any meal of the day.
- Tandoori Cauliflower Wrap. This crispy Tandoori Cauliflower Wrap is indeed best with basil cream sauce. It may not be among the easiest as it will take a little more time to prepare, but you won’t regret making this.
- Southwestern Veggie Wraps. Southwestern Veggie Recipe is another healthy yet very easy to prepare vegetarian wrap recipe. With smoky black beans and sweet potatoes, makes the wrap more delicious and filling.
- Spinach Hummus Wrap. This Spinach Hummus Wrap is one of the colorful veggie wraps that are not only healthy but, with the combination of homemade hummus and veggies, are also delectable to eat.
- Colorful Veggie Wrap. Colorful, healthy, and delicious, this Colorful Veggie Wrap is surely perfect for your lunch box. To prepare this veggie wrap recipe, have these corn kernels, mushroom, cabbage, carrot grated cheese, tomato sauce, cream cheese or Vegetable mayonnaise, olive oil some salt and black pepper, and Phulkas or Flat Indian Bread.
- Quick Veggie and Rice Burritos. Among these vegetarian wrap recipes are this flavorful Mexican style Quick Veggie and Rice Burritos. They are absolutely filling and quick to prepare as well.
- 5-Minute Veggie Coconut Wraps. Here is something new to try. These 5-Minute Veggie Coconut Wraps are truly crunchy and full of flavors beginning with the wrapper to the vegetables.
- Tangy Veggie Wrap. Full of nutrients, this Tangy Veggie Wrap is definitely one full delicious meal. For this veggie wrap recipe, you’ll need to prepare some sunflower seeds, carrot, red onion, red bell pepper, some spinach, fresh ginger, cottage cheese, sour cream, lemon zest, mustard, salt, and pepper to taste and a couple of wraps.
- Vegetable Lumpia (Lumpia Togue) Vegetable Lumpia also called Lumpia Togue is truly very popular in the Philippines from the streets to big hotels and restaurants.
- Vietnamese Spring Rolls with Crispy Tofu. These Vietnamese Spring Rolls with Crispy Tofu are, as you see in the title, highly popular in Vietnam. These are made with fresh vegetables and herbs with crispy tofu, wrapped in spring roll rice paper, and dipped in the almond butter dipping sauce.
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