Veggie Bean Wrap
Black beans, mango, avocado and peppers rolled in a wheat tortilla — 11 g of fibre, no cooking beyond the beans.
Sodium is calculated without salt added to taste.
Estimated; may vary.
Veggie bean wrap for one: black beans, mango, bell pepper, avocado and onion tossed with lime and cilantro, rolled in a 10-inch flour tortilla. About 462 calories with 12 g protein and 11 g fibre. The only cooking is warming the tortilla.
Drain and rinse the beans well so the filling is not wet, and dice the mango and avocado roughly the same size as the beans so every bite has all of them. Dress the filling with the lime juice first and let it sit for five minutes; it seasons the beans and keeps the avocado from browning.
Warm the tortilla for 20 seconds in a dry pan so it rolls without cracking. The filling keeps a day in the fridge, but assemble the wrap just before eating or the tortilla goes soggy.
Ingredients
- Tortilla (Wheat Flour)1 (10-inch) flour tortilla
- Mango (Tommy Atkins)1/2 mango, peeled and chopped (104 g)
- Beans (Black, Canned)6 tablespoons low-sodium black beans, drained and rinsed (65 g)
- Peppers (Bell)1/2 medium bell pepper, seeded and chopped (60 g)
- Hass Avocado1/4 avocado, peeled and diced (34 g)
- Onions (Yellow)1/4 medium onion, peeled and sliced (28 g)
- Lime, juiced1/4
- Fresh cilantro, chopped2 tablespoons
- Rinse the beans and pat them dry; a wet filling soaks through the tortilla.
- Toss the filling with lime juice before adding the avocado to keep it from browning.
- Warm the tortilla briefly in a dry pan so it folds without splitting.
- Store filling and tortilla separately for up to a day; do not freeze.
- Contains: wheat (flour tortilla).
- For gluten-free, use a large corn or gluten-free tortilla, or serve the filling over lettuce as a salad.
Method
- Wash your hands and all surfaces before you start.
- Sauté the bell pepper and onion in a nonstick pan over medium heat for 5 minutes.
- Add the black beans and stir well.
- Lower the heat and simmer about 5 minutes.
- In a small bowl combine the mango, lime juice, cilantro and avocado. Set half of this mixture aside for the topping.
- Warm the tortilla, then fill it with the bean mixture and half of the mango mixture.
- Fold the ends over and roll up into a wrap.
- Top the wrap with the rest of the mango mixture and serve.
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