2 bell peppers, washed and chopped
1 small onion, peeled and chopped
1 (15 ounce) can low-sodium black beans, drained and rinsed
2 mangos, washed and chopped
Juice of one lime
½ cup cilantro, washed and chopped
1 avocado, washed and diced
4 whole wheat or corn tortillas
Veggie Bean Wrap
Servings: 4
Ingredients:
Directions:
- In a pan, cook bell peppers and onion for 5 minutes, add beans, and stir well.
- In a small bowl combine mangos, lime juice, cilantro, and avocado. Save ½ half mixture for topping.
- Fill tortillas with ¼ of the bean mixture and ¼ of the mango mixture
- Roll up tortillas to make wraps and top veggie bean wraps with the remaining mango mixture.
Recipe Category
30 minutes or less
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Veggie Bean Wrap
Servings: 4
Ingredients:
2 bell peppers, washed and chopped
1 small onion, peeled and chopped
1 (15 ounce) can low-sodium black beans, drained and rinsed
2 mangos, washed and chopped
Juice of one lime
½ cup cilantro, washed and chopped
1 avocado, washed and diced
4 whole wheat or corn tortillas
Directions:
- In a pan, cook bell peppers and onion for 5 minutes, add beans, and stir well.
- In a small bowl combine mangos, lime juice, cilantro, and avocado. Save ½ half mixture for topping.
- Fill tortillas with ¼ of the bean mixture and ¼ of the mango mixture
- Roll up tortillas to make wraps and top veggie bean wraps with the remaining mango mixture.
Nutrition Facts
4 serving per container
Serving size 1 wrap
| Amount Per Serving | ||
|---|---|---|
| Calories | 420 | |
| % Daily Value* | ||
| Total Fat 11g | 14% | |
| Saturated Fat 2.5g | 13% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 480mg | 21% | |
| Total Carbohydrate 74g | 27% | |
| Dietary Fiber 15g | 54% | |
| Total Sugars 27g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 14g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 76mg | 6% | |
| Iron 3mg | 15% | |
| Potassium 1015mg | 20% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.