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Veggie Bean Wrap

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Veggie Bean Wrap
En Español

Fivestar Rating
(73 votes)
Recipe Total Cost
  • Makes: 4 servings
  • Cook Time: 25 minutes

These delicious wraps are packed full of flavor and fiber. Mango, cilantro and avocado add a fresh topping to these wraps.

Ingredients

  • 2 green or red bell pepper (seeded and chopped)
  • 1 onion (peeled and sliced)
  • 1 can black beans, 50% less salt (15 ounce, drained and rinsed)
  • 2 mango (chopped)
  • 1 lime, juiced
  • 1/2 cup fresh cilantro (chopped)
  • 1 avocado (peeled and diced)
  • 4 flour tortillas (10 inch)

Directions

1. 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.

2. In a small bowl, combine mangos, lime juice, cilantro, and avocado. Reserve 1/2 mixture for topping.

3. Fill warmed tortillas with 1/4 bean mixture and 1/4 mango mixture.

4. Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture.

Source: California Department of Health Services, Healthy Latino Recipes Made with Love
California Latino 5-A-Day Campaign

Nutrition Information

Serving Size: 1 prepared wrap, 1/4 of recipe (506g)
Nutrients Amount
Total Calories 458
Total Fat 11 g
Saturated Fat 2 g
Cholesterol 0 mg
Sodium 599 mg
Carbohydrates 78 g
Dietary Fiber 15 g
Total Sugars 19 g
Added Sugars included 0 g
Protein 15 g
Vitamin D 0 mcg
Calcium 160 mg
Iron 5 mg
Potassium 939 mg
N/A - data is not available
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 160 mg
Potassium 939 mg
Sodium 599 mg
Copper 543 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 mcg
Vitamin C 97 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
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
3/4 cups
Vegetables
1 1/2 cups
Grains
2 1/2 ounces
Protein Foods
2 1/2 ounces

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To leave a recipe rating, please use the star rankings at the top of the page.
These were very tasty; however, the cost was MUCH higher than $3.58. Two bell peppers, two mangoes, an avocado, a lime, AND cilantro? I am not sure how this produce could possibly cost less than $5, even without including the other ingredients.
I would to say that this recipe is very easy to make and me and my daughter enjoys eating it.
This was very good, although a little more pricey than it was labeled but not exceedingly so. I was able to find all of the produce at a Hispanic grocery store for much less than it would have been at the 'regular' store. And since I use dried beans anyway, it wasn't too bad cost-wise. A nice change from sandwiches and the kids loved it. We'll make it again.
I decided to substitute canned pineapple tidbits, drained, for the mango and that definitely cut the cost. <br/>I also added in two roma tomatoes for more color and nutrition. And I used whole wheat tortillas.