Veggie Bean Wrap
These delicious wraps are packed full of flavor and fiber. Mango, cilantro, and avocado add a fresh and flavorful topping to these wraps.
- Yield
- 4 servings
- Serving size
- 1 prepared wrap, 1/4 of recipe
- Rating
- 3.78 of 5 (67 ratings)
Food groups
- Fruit: 3/4 cups
- Grains: 3 ounces
- Vegetables: 1 1/2 cups
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
Directions
- 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.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 474.03 |
| Total Fat | 13.32 g |
| Saturated Fat | 4.48 g |
| Monounsaturated Fat | 6 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 77.47 g |
| Dietary Fiber | 19.91 g |
| Total Sugars | 20.22 g |
| Added Sugars included | 1 g |
| Protein | 15.98 g |
| Calcium | 243 mg |
| Potassium | 1045 mg |
| Sodium | 592.29 mg |
| Copper | 1 mg |
| Iron | 5 mg |
| Magnesium | 130 mg |
| Phosphorus | 418 mg |
| Selenium | 29 mg |
| Zinc | 2 mg |
| Vitamin A | 80 mcg |
| Vitamin B6 | 0.7 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 94 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 30 mcg |
| Folate | 227 mcg |
| Thiamin | 0.7 mg |
| Riboflavin | 0.4 mg |
| Niacin | 5 mg |
| Choline | 59 mg |
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Source
Recipe by: Healthy Latino Recipes Made with Love — California Department of Health Services — California Latino 5-A-Day Campaign
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/veggie-bean-wrap. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.