昼食簡単

Veggie Bean Wrap

Name: Veggie Bean Wrap
Cook time: 25 min
Total time: 25 min
Yield: 4
Ingredients: 2 medium green or red bell peppers, seeded and chopped; 1 medium onion, peeled and sliced; 1 can (15 ounces) low-sodium black beans, drained and rinsed; 2 mangos, peeled and chopped; 1 lime, juiced; 1/2 cup fresh cilantro, chopped; 1 avocado, peeled and diced; 4 (10-inch) flour tortillas

These delicious wraps are packed full of flavor and fiber. Mango, cilantro, and avocado add a fresh and flavorful topping to these wraps.

25 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 prepared wrap, 1/4 of recipe

474

カロリー

16g

タンパク質

78g

炭水化物

13g

脂質

20g

食物繊維

20g

糖類

592mg

ナトリウム

飽和脂肪酸 4 g · コレステロール 0 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

green or red bell peppers, seeded and chopped
2 medium
onion, peeled and sliced
1 medium
low-sodium black beans, drained and rinsed
1 can (15 ounces)
mangos, peeled and chopped
2
lime, juiced
1
fresh cilantro, chopped
1/2 cup
avocado, peeled and diced
1
(10-inch) flour tortillas
4

作り方

1
Wash hands with soap and water.
2
In a nonstick pan, sauté bell peppers and onion for 5 minutes over medium heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes.
3
In a small bowl, combine mangoes, lime juice, cilantro, and avocado. Set aside 1/2 of this mango mixture for topping.
4
Fill warmed tortillas with 1/4 bean mixture and 1/4 mango mixture.
5
Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture.

出典: USDA MyPlate Kitchen · Healthy Latino Recipes Made with Love California Department of Health Services California Latino 5-A-Day Campaign

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