Black Bean Wraps Recipes

BLACK BEAN WRAP

Black Bean Wrap image

Provided by Margaret

Time 5m

Number Of Ingredients 8

Ingredients

1 large tortilla ((whole grain or gluten-free))
1/3 cup salsa ((I like Chi Chi's Thick and Chunky - Mild))
1/3 cup black beans ((low sodium, rinsed and drained if using canned))
1/4 cup organic frozen corn
1/4 avocado (chopped)
1 Tbsp. black olives (sliced)
1 cup baby greens ((arugula is especially yummy))
2 sprigs cilantro ((optional))

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

BLACK BEAN VEGGIE WRAPS

Black Bean Veggie Wraps image

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

Ingredients

olive oil or nonstick cooking spray
1/2 red pepper, chopped
1/2 medium onion, chopped
1/2 large zucchini, chopped
1 garlic clove (pressed or minced)
1 teaspoon italian seasoning mix
0.5 (15 ounce) can black beans, rinsed & drained
0.5 (15 ounce) can corn, drained
shredded mozzarella cheese (I use part skim)
tortilla (small or large, I use whole wheat)

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.

MEXICAN BLACK BEAN AND TURKEY WRAPS

Mexican Black Bean and Turkey Wraps image

A delicious, light, and easy-to-make ground turkey wrap that keeps everybody full and feeds an army! Serve in whole wheat wraps and serve with Tex-Mex shredded cheese, taco sauce, and tomatillo salsa.

Provided by Aron Bartram

Categories Meat and Poultry Recipes Turkey Ground Turkey Recipes

Time 45m

Yield 4

Number Of Ingredients 11

Ingredients

1 large onion, diced
1 pinch sea salt
1 pinch cayenne pepper
1 pound lean ground turkey
1 dash garlic powder
1 (15 ounce) can black beans, drained and rinsed
1 cup water
1 large green bell pepper, diced
1 (4 ounce) can chopped green chiles
6 tablespoons taco seasoning mix
1 cup cooked brown rice

Steps:

Heat a large skillet over medium-high heat. Saute onion with sea salt and cayenne pepper until softened, about 7 minutes. Add ground turkey and garlic powder; cook and stir until turkey is no longer pink, about 5 minutes. Add black beans, water, green bell pepper, green chiles, and taco seasoning. Mix well. Reduce heat to low and let simmer with the lid on until flavors blend, 10 to 15 minutes.
Stir cooked rice into the turkey mixture; simmer until heated through, 3 to 5 minutes. Remove from heat and let stand for 10 minutes.

Nutrition Facts : Calories 403.1 calories, Carbohydrate 45.3 g, Cholesterol 90.1 mg, Fat 10.6 g, Fiber 9.9 g, Protein 30.6 g, SaturatedFat 2.7 g, Sodium 1882.8 mg, Sugar 5.8 g

BLACK BEAN AND VEGETABLE WRAPS

Black Bean and Vegetable Wraps image

Categories Bean Cheese Vegetable Bake Super Bowl Vegetarian Bell Pepper Butternut Squash Fall Bon Appétit

Yield Makes 4 servings

Number Of Ingredients 12

Ingredients

1 1/2 tablespoons olive oil
2 large garlic cloves, minced
1 cup diced red bell pepper
1 cup diced yellow bell pepper
1 cup 1/2-inch pieces zucchini
1 cup 1/2-inch pieces peeled butternut squash
1 cup chopped red onion
2 teaspoons ground cumin
1 15-ounce can black beans, drained
1 cup (packed) grated hot pepper Monterey Jack cheese
4 9- to 10-inch-diameter flour tortillas (burrito size)
4 tablespoons chopped fresh cilantro

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.

CORN AND BLACK BEAN WRAPS

Corn and Black Bean Wraps image

When I come home from work, the last thing I feel like doing is cooking. Sometimes it's so tempting to just pick something up from a fast food restaurant. These wraps, however, come together so quickly and effortlessly that I make them often. They taste better than fast food meals and they're much better for you too.

Provided by bernrome

Categories Black Beans

Time 30m

Yield 4 serving(s)

Number Of Ingredients 6

Ingredients

1 (15 ounce) can black beans, drained and rinsed
1 (11 ounce) can mexicorn, drained
2 ounces shredded monterey jack cheese
1/4 cup chopped fresh cilantro
1/4 cup bottled salsa
4 (8 -9 inch) jalapeno-cilantro tortillas

Steps:

Heat oven to 350 degrees F.
In a medium bowl, combine black beans, corn, cheese, cilantro and salsa; mix well.
Spoon 1/4 of bean mixture down center of each tortilla.
Fold in ends and then roll up each tortilla; wrap each in aluminum foil.
Bake at 350 degrees F for 10 minutes or until heated through and cheese is melted.
Serve with guacamole and additional salsa.

MEXICAN CHICKEN & BLACK BEAN WRAPS

Mexican chicken & black bean wraps image

Make the most of leftovers from a roast chicken with these Mexican chicken and black bean wraps, which need just 15 minutes to prep. Ideal for a midweek meal

Provided by Tom Kerridge

Categories Dinner, Lunch, Snack, Supper

Time 35m

Number Of Ingredients 17

Ingredients

1 tbsp sunflower oil
1 onion , finely sliced
3 garlic cloves , crushed
1 tsp ground cumin
1 tsp smoked paprika
1 tsp dried oregano
400g can black beans , drained but not rinsed
about 150g cooked chicken
4 pickled chillies , chopped
3 tomatoes , roughly chopped
small handful coriander leaves , chopped
4 floured tortillas (seeded or wholemeal if you prefer)
100g cheddar , grated
100g plain yogurt
50g chipotle sauce
1 lime , quartered
guacamole (optional)

Steps:

Heat the oil in a frying pan, tip in the onion and fry for 5 mins until golden. Stir in the garlic, cumin, paprika and oregano and cook for 2 mins. Tip in the beans and the chicken and heat through, then stir in the chilli, tomatoes and coriander, season and keep warm.
Lay a tortilla in a non-stick pan, sprinkle with cheese and heat until melted. Slide the wrap onto a board, spoon over a quarter of the chicken filling and roll up tightly. Repeat to make three more wraps. Mix the yogurt and chipotle sauce and serve on the side with guacamole and lime wedges for squeezing over.

Nutrition Facts : Calories 475 calories, Fat 21 grams fat, SaturatedFat 9 grams saturated fat, Carbohydrate 40 grams carbohydrates, Sugar 6 grams sugar, Fiber 10 grams fiber, Protein 26 grams protein, Sodium 1.8 milligram of sodium

EASY CORN AND BLACK BEAN WRAPS

Easy Corn and Black Bean Wraps image

Corn, black beans and green chiles combine for a tasty meatless dish.

Provided by By Betty Crocker Kitchens

Categories Entree

Time 20m

Yield 10

Number Of Ingredients 9

Ingredients

1 bag (24 oz) frozen corn & butter sauce
1 can (15 oz) Progresso™ black beans, drained, rinsed
1 can (4.5 oz) Old El Paso™ chopped green chiles
1/4 cup chopped green onions (4 medium)
1 tablespoon fresh lime juice
10 Old El Paso™ flour tortillas for burritos (8 inch)
10 tablespoons sour cream
10 tablespoons salsa
10 tablespoons shredded mozzarella cheese

Steps:

Cook frozen corn as directed on bag; cool.
In large bowl, mix corn, beans, chiles, green onions and lime juice. Serve immediately, or cover and refrigerate until ready to serve.
To serve, spoon about 1/2 cup corn mixture on each tortilla; top with 1 tablespoon each of sour cream, salsa and cheese. Fold up bottom; fold sides in to enclose filling.

Nutrition Facts : Calories 310, Carbohydrate 47 g, Cholesterol 10 mg, Fat 1 1/2, Fiber 5 g, Protein 10 g, SaturatedFat 4 g, ServingSize 1 Wrap, Sodium 700 mg, Sugar 5 g, TransFat 1 g

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