Best Veggie And Black Bean Wrap Recipes

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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

COOL MEXICAN BEAN WRAPS



Cool Mexican bean wraps image

Beans are magical little things and massively underrated. I'm showing them some love by pairing them with exciting Mexican flavours.

Provided by Jamie Oliver

Categories     Healthy dinner ideas     Mexican     Healthy lunch ideas     Healthy meals     Healthy vegetarian recipes

Time 40m

Yield 4

Number Of Ingredients 12

1 onion
1 red pepper
60g Cheddar cheese
olive oil
1 clove of grlic
1 teaspoon chilli powder
1 teaspoon tomato puree
1 400g tin plum tomatoes
1 400g tin red kidney beans
4 large flour tortillas
2 large handfuls mixed salad leaves
balsamic vinegar

Steps:

  • Preheat the oven to 180°C/350°F/ gas 4. Peel and finely slice the onion, then deseed and slice up the pepper. Coarsely grate the cheese.
  • Heat a little oil in a frying pan over a medium-low heat and gently fry the onion for 10 minutes, or until softened.
  • Peel and crush the garlic, then add to the pan along with the chilli powder.
  • Add the tomato purée and the tomatoes, breaking them up with a spoon as you go, then drain and add the kidney beans.
  • Cook for 10 minutes, or until slightly reduced, then season to taste with sea salt and black pepper.
  • In a separate pan, fry the pepper in a little oil until starting to soften, then set aside.
  • Divide the filling mixture in half, then blitz one half with a stick blender to form a bean paste - if you don't have a stick blender, mash with a potato masher.
  • Spread the tortillas with the warm bean paste, then add a serving spoon of the filling and a spoonful of red pepper, and sprinkle with cheese. Roll up the tortillas and place on greased baking tins.
  • Bake for 5 to 10 minutes, or until golden and warmed through.
  • Dress the salad leaves in a little oil and vinegar, then serve alongside your bean wraps.

Nutrition Facts : Calories 416 calories, Fat 9.3 g fat, SaturatedFat 3.9 g saturated fat, Protein 19.5 g protein, Carbohydrate 67.8 g carbohydrate, Sugar 14.4 g sugar, Sodium 0.9 g salt, Fiber 11.2 g fibre

BLACK BEAN WRAP



Black Bean Wrap image

Provided by Margaret

Time 5m

Number Of Ingredients 8

1 large tortilla ((whole grain or gluten-free))
1/3 cup salsa ((I like Chi Chi's Thick and Chunky - Mild))
1/3 cup black beans ((low sodium, rinsed and drained if using canned))
1/4 cup organic frozen corn
1/4 avocado (chopped)
1 Tbsp. black olives (sliced)
1 cup baby greens ((arugula is especially yummy))
2 sprigs cilantro ((optional))

Steps:

  • Place frozen corn in a strainer and rinse with warm water for about ½ minute until thawed.
  • Warm tortilla in microwave about 30 seconds.
  • Pour salsa in a strip on the half of the tortilla that's closest to you.
  • Spread black beans, corn, avocado and olives over salsa.
  • Tear leaves off cilantro stems and sprinkle over bean mixture. (Discard stems.)
  • Top with baby greens.
  • Fold side edges of wrap over the ingredients and then roll from the front edge closest to you.
  • Slice the wrap in half and enjoy!

Nutrition Facts : Calories 337 kcal, Carbohydrate 51 g, Protein 10 g, Fat 13 g, SaturatedFat 2 g, Sodium 1048 mg, Fiber 16 g, Sugar 7 g, UnsaturatedFat 9 g, ServingSize 1 serving

QUICK CHILLI BEAN WRAPS



Quick chilli bean wraps image

These vegetarian Mexican wraps are self-assembled - great fun for all the family. Easily doubled for a crowd, too

Provided by Good Food team

Categories     Dinner, Lunch, Starter, Supper, Vegetable

Time 20m

Number Of Ingredients 8

1small onion , sliced
1 tbsp vegetable oil
400g can mixed beans , drained and rinsed
400g can chopped tomatoes
30g sachet fajita seasoning (we like Discovery), or 2 tbsp Cajun seasoning
8 soft corn tortillas wraps (Old El Paso are good)
grated cheese , guacamole and soured cream
handful coriander or parsley, roughly chopped

Steps:

  • Gently fry onions for 5 mins in oil, until softened. Tip in beans, tomatoes and seasoning, then simmer for 10 mins, stirring occasionally.
  • Meanwhile, warm the wraps in the microwave on High for 1 min.
  • Take a large spoonful of beans and spoon along the centre of each wrap. Top with some grated cheese, a spoonful of guacamole and soured cream and a sprinkling of coriander or parsley. Wrap into a cigar shape and eat straight away.

Nutrition Facts : Calories 320 calories, Fat 9 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 52 grams carbohydrates, Fiber 6 grams fiber, Protein 11 grams protein, Sodium 3.98 milligram of sodium

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

EASY SOUTHWESTERN VEGGIE WRAPS



Easy Southwestern Veggie Wraps image

I developed this recipe when corn was in the farmer's market and big, red, juicy tomatoes were in my garden. To make this wrap light and healthy, I use fat-free sour cream, whole grain tortillas and brown rice. Although it's vegetarian by nature, change it up with a large chicken breast, diced small. -Cindy Beberman, Orland Park, Illinois

Provided by Taste of Home

Categories     Lunch

Time 30m

Yield 6 servings.

Number Of Ingredients 14

1 can (15 ounces) black beans, rinsed and drained
2 large tomatoes, seeded and diced
1 cup frozen corn, thawed
1 cup cooked brown rice, cooled
1/3 cup fat-free sour cream
1/4 cup minced fresh cilantro
2 shallots, chopped
1 jalapeno pepper, seeded and chopped
2 tablespoons lime juice
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon salt
6 romaine leaves
6 whole wheat tortillas (8 inches), at room temperature

Steps:

  • Place all ingredients except romaine and tortillas in a large bowl; toss to combine. To serve, place romaine on tortillas; top with bean mixture and roll up, securing with toothpicks if desired. Cut in half.

Nutrition Facts : Calories 295 calories, Fat 4g fat (0 saturated fat), Cholesterol 2mg cholesterol, Sodium 525mg sodium, Carbohydrate 53g carbohydrate (6g sugars, Fiber 7g fiber), Protein 11g protein.

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.

BLACK BEAN BURRITOS



Black bean burritos image

Our easy black bean burritos are nutritious and full of smoky chipotle flavour. These energy-boosting Mexican wraps are perfect fitness fodder.

Provided by Barney Desmazery

Categories     Lunch, Main course

Time 1h20m

Yield Serves 4 as a meal with extra for snacking

Number Of Ingredients 17

300g brown rice
½ small pack coriander , chopped
juice 1 lime
1 tsp olive oil
2 garlic cloves , crushed
1 tbsp chipotle paste
2 tbsp ground cumin
1 tbsp brown sugar
1 tbsp cider vinegar
2 x 400g cans black beans , drained and rinsed
400g can chopped tomato
2 large tomatoes , chopped
1 red onion , finely chopped
½ small pack coriander , chopped
juice 2 limes
2 avocados , stoned and peeled
large wholemeal tortilla wraps, natural yogurt, lime halves to squeeze over and grated cheddar (optional)

Steps:

  • Put the rice in a medium saucepan with 600ml cold water and a pinch of salt if you like. Bring to the boil, then turn the heat down low, cover and gently simmer for about 20 mins until all the water has been absorbed. Turn off the heat and leave for another 10 mins undisturbed. Stir the rice and add the coriander and lime juice.
  • For the black beans, heat the oil in a large frying pan and add the garlic, chipotle, cumin, sugar and vinegar, and cook everything for 1 min. Tip in the beans and tomatoes, give everything a stir and simmer, uncovered, for 20 mins until thickened.
  • For the salsa and guacamole, mix the tomatoes with the onion, coriander, lime juice and seasoning. Tip half the salsa into another bowl and mash the avocados into it to make guacamole. Wrap everything up together in warmed wholemeal tortillas topped with natural yogurt, lime juice and grated cheese, if you like.

Nutrition Facts : Calories 518 calories, Fat 14 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 85 grams carbohydrates, Sugar 13 grams sugar, Fiber 13 grams fiber, Protein 16 grams protein, Sodium 0.8 milligram of sodium

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

BLACK BEAN VEGETABLE WRAP



Black Bean Vegetable Wrap image

Make and share this Black Bean Vegetable Wrap recipe from Food.com.

Provided by ratherbeswimmin

Categories     Lunch/Snacks

Time 40m

Yield 4 serving(s)

Number Of Ingredients 15

1 1/2 tablespoons olive oil
2 cloves garlic, minced
1 cup chopped red bell pepper
1 cup chopped yellow bell pepper
1 cup chopped zucchini
1 cup chopped peeled yellow squash
1 cup chopped red onion
1 teaspoon ground cumin
1 tablespoon chili powder
1/2 teaspoon oregano
salt and pepper
1 (15 ounce) can black beans, drained
1 cup shredded monterey jack pepper cheese
4 10-inch flour tortillas
4 tablespoons chopped fresh cilantro

Steps:

  • In a large fry pan, heat oil over medium-high heat.
  • Add garlic, peppers, zucchini, squash, and onion.
  • Saute for 8-10 minutes or until crisp-tender.
  • Add cumin, chili powder, oregano, and salt and pepper to taste.
  • Put beans in a bowl and mash them coarsely with a potato masher or the back of a wooden spoon.
  • Add sauteed vegetables and cheese.
  • Spoon 1/4 of filling down the middle of each tortilla.
  • Sprinkle each with 1 tablespoon of cilantro.
  • Roll up each tortilla.
  • Place seam side down on a baking sheet.
  • Cover with foil; bake at 350 degrees for 10 minutes or until heated.
  • Cut wraps into 2 or 3 sections and serve.

BLACK BEAN VEGGIE WRAPS



Black Bean Veggie Wraps image

Low-fat, healthy and very yummy! I think I found this recipe on a black bean can label, but it's all in my head now...I use half of everything one week, and the other half the next week :)

Provided by Jehnna

Categories     Black Beans

Time 30m

Yield 4 serving(s)

Number Of Ingredients 10

olive oil or nonstick cooking spray
1/2 red pepper, chopped
1/2 medium onion, chopped
1/2 large zucchini, chopped
1 garlic clove (pressed or minced)
1 teaspoon italian seasoning mix
0.5 (15 ounce) can black beans, rinsed & drained
0.5 (15 ounce) can corn, drained
shredded mozzarella cheese (I use part skim)
tortilla (small or large, I use whole wheat)

Steps:

  • Preheat oven to 375.
  • Heat fry pan on med.
  • Heat with oil or spray.
  • Add red pepper, onion, zucchini and garlic; cook about five minutes.
  • Add Italian spice and mix; cook another minute.
  • Meanwhile, mash black beans in a bowl with a potato masher (I'm sure there are other things you could use, if you don't have a masher!); add corn & cooked veggies.
  • Spoon the mixture into the tortillas, wrap up, and bake on a cookie sheet for about 10-12 minutes; the tortillas will brown slightly.
  • Serve with low fat sour cream!
  • So healthy, so yummy.
  • Word of warning--let them cool down a bit!
  • These are also easy to take to work and reheat.
  • Enjoy.

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