Bean And Veggie Wraps Recipes

BEAN AND VEGGIE WRAPS

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.

VEGGIE BROWN RICE WRAPS

Steps:

• In a large cast-iron or other heavy skillet, saute red pepper and mushrooms in oil until tender. Add garlic; cook 1 minute. Add the rice, beans, corn, green onions, cumin, pepper and salt. Cook and stir until heated through, 4-6 minutes. , Spoon 3/4 cup onto each tortilla. Sprinkle with cheese; drizzle with salsa. Fold sides of tortilla over filling; serve immediately.

VEGGIE AND BLACK BEAN WRAP

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.

BLACK BEAN VEGGIE WRAPS

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.

FRESH VEGGIE WRAPS

Steps:

• Prepare spread: mash diced avocado, mayonnaise, salt, garlic powder, onion powder, and cayenne pepper in a bowl with a fork until well blended.
• Assemble wraps: spread tortillas with a layer of avocado spread. Place diced tomatoes, cucumber slices, bell pepper strips, lettuce, and mozzarella cheese slices onto each wrap, leaving about 2 inches of space at the bottom. Fold bottoms up. Roll tortillas over vegetables firmly to enclose fillings.

BLACK BEAN AND VEGETABLE WRAPS

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.

QUICK CHILLI BEAN WRAPS

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.