BLACK BEAN WRAP
Provided by Margaret
Time 5m
Number Of Ingredients 8
Steps:
- Place frozen corn in a strainer and rinse with warm water for about ½ minute until thawed.
- Warm tortilla in microwave about 30 seconds.
- Pour salsa in a strip on the half of the tortilla that's closest to you.
- Spread black beans, corn, avocado and olives over salsa.
- Tear leaves off cilantro stems and sprinkle over bean mixture. (Discard stems.)
- Top with baby greens.
- Fold side edges of wrap over the ingredients and then roll from the front edge closest to you.
- Slice the wrap in half and enjoy!
Nutrition Facts : Calories 337 kcal, Carbohydrate 51 g, Protein 10 g, Fat 13 g, SaturatedFat 2 g, Sodium 1048 mg, Fiber 16 g, Sugar 7 g, UnsaturatedFat 9 g, ServingSize 1 serving
HOMEMADE BLACK BEAN VEGGIE BURGERS
You will never want to eat frozen veggie burgers again. These are so easy, and you'll be proud to have created such a vegetarian delight.
Provided by LAURENMU
Categories Main Dish Recipes Burger Recipes Veggie
Time 35m
Yield 4
Number Of Ingredients 9
Steps:
- If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
- In a medium bowl, mash black beans with a fork until thick and pasty.
- In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
- In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
- Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
- If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutrition Facts : Calories 198.4 calories, Carbohydrate 33.1 g, Cholesterol 46.5 mg, Fat 3 g, Fiber 9.8 g, Protein 11.2 g, SaturatedFat 0.7 g, Sodium 607.3 mg, Sugar 2.1 g
BLACK BEAN AND VEGETABLE BURRITOS
An easy Black Bean and Vegetable Burritos recipe
Categories Sandwich Bean Tomato Vegetable Vegetarian Quick & Easy Healthy Jalapeño Bon Appétit
Yield Serves 4
Number Of Ingredients 14
Steps:
- Preheat oven to 350°F. Wrap tortillas in foil. Warm in oven until heated through, about 15 minutes.
- Meanwhile, combine onion and oil in large nonstick skillet. Stir over medium-high heat until onion is golden, about 6 minutes. Add cumin and chili powder; stir 20 seconds. Add bell pepper, corn and carrot; sauté until almost tender, about 5 minutes. Add beans, tomatoes and jalapeño; bring to simmer. Season with salt and pepper. remove from heat.
- Place warm tortillas on work surface. Spoon filling down center, dividing equally. Top each with 2 tablespoons cheese, then 1 tablespoon each of sour cream and cilantro. Fold sides of tortillas over filling, forming packages. Turn each package, seam side down, onto plate.
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
BLACK BEAN VEGETABLE WRAP
Make and share this Black Bean Vegetable Wrap recipe from Food.com.
Provided by ratherbeswimmin
Categories Lunch/Snacks
Time 40m
Yield 4 serving(s)
Number Of Ingredients 15
Steps:
- In a large fry pan, heat oil over medium-high heat.
- Add garlic, peppers, zucchini, squash, and onion.
- Saute for 8-10 minutes or until crisp-tender.
- Add cumin, chili powder, oregano, and salt and pepper to taste.
- Put beans in a bowl and mash them coarsely with a potato masher or the back of a wooden spoon.
- Add sauteed vegetables and cheese.
- Spoon 1/4 of filling down the middle of each tortilla.
- Sprinkle each with 1 tablespoon of cilantro.
- Roll up each tortilla.
- Place seam side down on a baking sheet.
- Cover with foil; bake at 350 degrees for 10 minutes or until heated.
- Cut wraps into 2 or 3 sections and serve.
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.
BLACK BEAN AND VEGETABLE WRAPS
Categories Bean Cheese Vegetable Bake Super Bowl Vegetarian Bell Pepper Butternut Squash Fall Bon Appétit
Yield Makes 4 servings
Number Of Ingredients 12
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.
CRISPY CARIBBEAN VEGGIE WRAPS
"Filled with a sweet potato mixture, these delicious wraps are great for vegetarians and they're relatively high in fiber, too," raves Mary Beth Harris-Murphree of Tyler, Texas. Served with salsa, they're sure to disappear from appetizer trays fast.
Provided by Taste of Home
Categories Appetizers
Time 55m
Yield 22 appetizers.
Number Of Ingredients 12
Steps:
- Scrub and pierce sweet potato; place on a microwave-safe plate. Microwave, uncovered, on high for 12-14 minutes or until tender, turning once. When cool enough to handle, cut the potato in half. Scoop out the pulp discarding shell; place pulp in a small bowl and mash. Stir in the beans, onion, cilantro, lime juice, salt, cumin, jalapeno and garlic., Lightly brush water over all four edges of one wonton wrapper. (Keep remaining wrappers covered with a damp paper towel until ready to use.) Spread 1 tablespoon filling along one edge of wrapper; roll up tightly. Repeat with remaining wrappers and filling., Place seam side down on a baking sheet coated with cooking spray. Lightly spritz wraps with cooking spray. Bake at 375° for 15 minutes or until golden brown. Serve warm with salsa.
Nutrition Facts : Calories 42 calories, Fat 0 fat (0 saturated fat), Cholesterol 1mg cholesterol, Sodium 230mg sodium, Carbohydrate 8g carbohydrate (1g sugars, Fiber 1g fiber), Protein 1g protein. Diabetic Exchanges
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.
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