점심쉬움

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 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1 prepared wrap, 1/4 of recipe

474

칼로리

16g

단백질

78g

탄수화물

13g

지방

20g

식이섬유

20g

당류

592mg

나트륨

포화지방 4 g · 콜레스테롤 0 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

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

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