EASY SOUTHWESTERN VEGGIE WRAPS
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
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.
BEAN AND VEGGIE WRAPS
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
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
QUICK CHILLI BEAN WRAPS
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
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
VEGGIE BEAN WRAP
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
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 VEGGIE WRAPS
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
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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- 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.
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5/5 (20)Estimated Reading Time 4 minsServings 6Total Time 20 mins
- Heat oil in a large pan over medium/high heat. Add the onion, bell peppers and garlic. Cook for 2-3 minutes or until onion is lightly golden. Add the beans and taco seasoning. Cook for another 2-3 minutes. Remove from heat and cool for a few minutes before assembling.
- In a medium bowl, combine the avocado, tomato, cilantro, lime juice and a pinch of salt and pepper.
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