Welcome to the new MyPlate Kitchen! Please pardon our dust during this transition. We appreciate your patience.

Back to Search

Veggie Bean Wrap

Recipe Image
Add To Favorites

Veggie Bean Wrap
En Español

Fivestar Rating
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 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 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 1 mg
Riboflavin 0 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 1/3 ounces
Protein Foods
2 1/2 ounces

Add new comment

Plain text

  • No HTML tags allowed.
  • Lines and paragraphs break automatically.
  • Web page addresses and email addresses turn into links automatically.