Bean And Veggie Wraps Recipes

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VEGGIE BEAN WRAP



Veggie Bean Wrap image

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

1 red bell pepper, seeded, chopped
1 green bell pepper, seeded, chopped
1 onion, peeled, sliced
1 (15 ounce) can black beans, low sodium, drained, rinsed
2 mangoes, peeled, pitted, chopped
1 lime, juice of
1/2 cup fresh cilantro, chopped
1 avocado, peeled, pitted, diced (optional)
4 (10 inch) fat free tortillas

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



Bean and Veggie Wraps image

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

4 fat-free flour tortillas (6 to 8 inch)
2 cups sliced fresh mushrooms (5 oz)
1 medium onion, cut lengthwise in half, then cut crosswise into thin slices
1 can (15 oz) Progresso™ black beans, drained, rinsed
4 cups fresh spinach leaves
1/2 cup shredded reduced-fat Cheddar cheese (2 oz)

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



Black Bean and Vegetable Wraps image

Categories     Bean     Cheese     Vegetable     Bake     Super Bowl     Vegetarian     Bell Pepper     Butternut Squash     Fall     Bon Appétit

Yield Makes 4 servings

Number Of Ingredients 12

1 1/2 tablespoons olive oil
2 large garlic cloves, minced
1 cup diced red bell pepper
1 cup diced yellow bell pepper
1 cup 1/2-inch pieces zucchini
1 cup 1/2-inch pieces peeled butternut squash
1 cup chopped red onion
2 teaspoons ground cumin
1 15-ounce can black beans, drained
1 cup (packed) grated hot pepper Monterey Jack cheese
4 9- to 10-inch-diameter flour tortillas (burrito size)
4 tablespoons chopped fresh cilantro

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



Veggie Brown Rice Wraps image

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

1 medium sweet red or green pepper, diced
1 cup sliced fresh mushrooms
1 tablespoon olive oil
2 garlic cloves, minced
2 cups cooked brown rice
1 can (16 ounces) kidney beans, rinsed and drained
1 cup frozen corn, thawed
1/4 cup chopped green onions
1/2 teaspoon ground cumin
1/2 teaspoon pepper
1/4 teaspoon salt
6 flour tortillas (8 inches), room temperature
1/2 cup shredded reduced-fat cheddar cheese
3/4 cup salsa

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



Veggie and Black Bean Wrap image

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

4 (6 -8 inch) fat free tortillas
2 cups fresh mushrooms, sliced
1 medium onion, cut lengthwise in half, then cut crosswise into thin slices
1 (15 ounce) can black beans, rinsed and drained
4 cups fresh spinach leaves
1/2 cup reduced-fat cheddar cheese, shredded (2 ounces)

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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