Directory > Reference > Recipes > Main Dish > Black bean wrap

Black bean wrap

Recipe Information

Description:
Black bean wrap is a delicious Mexican recipe usually served as a main dish. It requires about 15 minutes of prep time and about 5 minutes of cooking time for a combined total time of 20 minutes. The overall cooking skill level is considered easy. This recipe will yield 6 servings if prepared as directed.
Servings 6
Preparation Time 15 Minutes
Cook Time 5 Minutes
Total Time 20 Minutes
Difficulty Easy
Main Ingredient Black Beans
Category Beans & Legumes
Meal Lunch; Dinner; Snack
Type Main Dish
Cuisine Mexican
Diet

Ingredients

  • 1/2 cups canned black beans, rinsed and drained

  • 1 1/2 cups frozen corn kernels, thawed to room temperature

  • 3 tablespoons fresh cilantro, chopped

  • 2 tablespoons green chilies, chopped

  • 4 green onions, diced

  • 1 tomato, diced

  • 1 tablespoon garlic, chopped

  • 6 fat-free whole-grain tortillas, 10 inches in diameter

  • 3/4 cup shredded cheddar cheese

  • 3/4 cup salsa

Directions

  • In a microwave-safe bowl, mix the black beans, corn, cilantro, chili peppers, onions, tomato, and garlic. Microwave on high power for 1 minute. Stir and heat again for 1 minute. Repeat until the mixture is hot.

  • Place 2 tortillas between napkins or paper towels and microwave for 20 seconds on high. Repeat with the remaining tortillas.

  • To serve, place 1/2 cup of the bean mixture on 1 tortilla. Top with cheese and salsa. Fold in the sides, then fold the bottom up over the filling, rolling to close. Repeat with all tortillas, and serve immediately.

Nutrition (per serving)

  • Calories: 368 cal

  • Total fat: 4g

  • Saturated fat: 2g

  • Monounsaturated fat: 1g

  • Cholesterol: 10mg

  • Sodium: 800mg

  • Potassium: 185mg

  • Carbohydrate: 67g

  • Fiber: 7g

  • Protein: 16g

  • Calcium: 244mg