Veggie Bean Wrap
These delicious wraps are packed full of flavor and fiber. Mango, cilantro and avocado add a fresh topping to these wraps.
- 25 minutes
- 4 Servings
- $3.00 - $5.99
Veggie Bean Wrap
These delicious wraps are packed full of flavor and fiber. Mango, cilantro and avocado add a fresh topping to these wraps.
- 25 minutes
- 4 Servings
- $3.00 - $5.99
Ingredients
- 2 medium green or red bell peppers, seeded and chopped
- 1 medium onion, peeled and sliced
- 1 can (15 ounces) low-sodium black beans, drained and rinsed
- 2 mangos, peeled and chopped
- 1 lime, juiced
- 1/2 cup fresh cilantro, chopped
- 1 avocado, peeled and diced
- 4 (10-inch) flour tortillas
Steps
Wash hands with soap and water.
In a nonstick pan, sauté bell peppers and onion for 5 minutes over medium heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes.
In a small bowl, combine mangoes, lime juice, cilantro, and avocado. Set aside 1/2 of this mango mixture for topping.
Fill warmed tortillas with 1/4 bean mixture and 1/4 mango mixture.
Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture.
Ingredients
Serving Size: 1 prepared wrap, 1/4 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 458 |
| Total Fat | 11 g |
| Saturated Fat | 2 g |
| Monounsaturated Fat | 6 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 78 g |
| Dietary Fiber | 15 g |
| Total Sugars | 19 g |
| Added Sugars included | 0 g |
| Protein | 15 g |
| Minerals | |
| Calcium | 158 mg |
| Potassium | 942 mg |
| Sodium | 599 mg |
| Copper | 540 mcg |
| Iron | 5 mg |
| Magnesium | 83 mg |
| Phosphorus | 256 mg |
| Selenium | 18 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 76 mcg RAE |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 98 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 27 mcg |
| Folate | 268 mcg DFE |
| Thiamin | 0.6 mg |
| Riboflavin | 0.4 mg |
| Niacin | 5 mg |
| Choline | 49 mg |
Source:
- Healthy Latino Recipes Made with Love
- California Department of Health Services
- California Latino 5-A-Day Campaign