Zesty Black Bean and Veggie Wrap
Whether you’re brown bagging it, or making a quick lunch to enjoy at home, this tasty Black Bean and Veggie Wrap wrap will delight you and your family. Once they take a bite, they won’t even notice it’s chock full of good-for-you fruit, veggies, beans and brown rice!
Servings: 1 Serving
Calories: 510kcal
This Black Bean and Veggie Wrap is chock full of good-for-you fruit, veggies, beans and brown rice!
Ingredients
- ½ cup fresh pineapple , grapes, cantaloupe, mango, peach OR nectarine, chopped
- 2 tablespoons chopped red pepper
- 2 tablespoons chopped cilantro
- 2 tablespoons fresh lemon juice
- 1 cloves garlic , minced
- 1 teaspoon extra virgin olive oil
- ½ cup canned black or other favorite bean , rinsed and drained
- ¼ cup cooked brown rice
- Sea Salt and Ground Pepper
- 1 large whole grain tortilla or wrap
- 2 tablespoons shredded cheese (mozzarella, cheddar or the like)
- 1 leaves romaine lettuce , chopped or torn
Instructions
- Mix fruit, red pepper, cilantro, lemon juice, garlic, olive oil, beans and rice in small bowl.
- Season with salt and pepper.
- Spread mix over 1 large or 2 small wraps; top with shredded cheese and lettuce.
- Roll. If using large wrap, cut in half.
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Nutrition
Serving: 1 Wrap | Calories: 510 kcal (26%) | Carbohydrates: 92 g (31%) | Protein: 20 g (40%) | Fat: 9 g (14%) | Sodium: 137 mg (6%) | Potassium: 1162 mg (33%) | Fiber: 18 g (75%) | Sugar: 12 g (13%) | Vitamin A: 9450 IU (189%) | Vitamin C: 197.2 mg (239%) | Calcium: 250 mg (25%) | Iron: 5.9 mg (33%)
very good!