Southwestern Veggie Wrap Food

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EASY SOUTHWESTERN VEGGIE WRAPS



Easy Southwestern Veggie Wraps image

I developed this recipe when corn was in the farmer's market and big, red, juicy tomatoes were in my garden. To make this wrap light and healthy, I use fat-free sour cream, whole grain tortillas and brown rice. Although it's vegetarian by nature, change it up with a large chicken breast, diced small. -Cindy Beberman, Orland Park, Illinois

Provided by Taste of Home

Categories     Lunch

Time 30m

Yield 6 servings.

Number Of Ingredients 14

1 can (15 ounces) black beans, rinsed and drained
2 large tomatoes, seeded and diced
1 cup frozen corn, thawed
1 cup cooked brown rice, cooled
1/3 cup fat-free sour cream
1/4 cup minced fresh cilantro
2 shallots, chopped
1 jalapeno pepper, seeded and chopped
2 tablespoons lime juice
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon salt
6 romaine leaves
6 whole wheat tortillas (8 inches), at room temperature

Steps:

  • Place all ingredients except romaine and tortillas in a large bowl; toss to combine. To serve, place romaine on tortillas; top with bean mixture and roll up, securing with toothpicks if desired. Cut in half.

Nutrition Facts : Calories 295 calories, Fat 4g fat (0 saturated fat), Cholesterol 2mg cholesterol, Sodium 525mg sodium, Carbohydrate 53g carbohydrate (6g sugars, Fiber 7g fiber), Protein 11g protein.

SOUTHWESTERN VEGGIE WRAPS



Southwestern Veggie Wraps image

Sweet potatoes and smoky black beans make these vegetarian wraps filling and delicious!

Provided by Oh My Veggies

Categories     Brunch     Lunch     Main Course

Time 45m

Number Of Ingredients 17

15 oz black beans (canned, NOT drained)
1 tablespoon olive oil
1 clove garlic (minced)
1/4 cup water
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/4 teaspoon smoked paprika
1/4 teaspoon kosher salt
1 sweet potato (large, about 1 pound, peeled and sliced into 1/4-inch thick rounds)
1 tablespoon olive oil
1 teaspoon ground cumin
Salt and pepper to taste
1 cup prepared guacamole (homemade or store-bought)
4 large tortillas
3 cups baby spinach
1 large tomato (thinly sliced)
1 small red onion (thinly sliced)

Steps:

  • Place all of the ingredients, including the liquid from the beans, into a medium saucepan and simmer on low heat for 5-8 minutes, until warmed through. Drain the beans (don't rinse them though!) and set aside.
  • Preheat the oven to 425°F.
  • In a large mixing bowl, toss the sweet potato rounds with the olive oil, cumin, salt, and pepper. Spread in an even layer on a baking sheet lined with parchment paper.
  • Roast the potatoes for 10 minutes, flip them and roast 10-15 minutes more until they are crispy and golden brown on the outside.
  • Spread the tortillas with guacamole, leaving a 2-inch border. Divide the spinach, sweet potatoes, black beans, tomato, and onion evenly among all 4 tortillas, piling the toppings in the center of each.
  • To form the wraps, fold two sides of the tortilla over the filling, then roll tightly, ending seam side down. Cut in half down the center to serve.

Nutrition Facts : Calories 328 kcal, Sugar 6 g, Sodium 410 mg, Fat 19 g, SaturatedFat 3 g, Carbohydrate 37 g, Fiber 8 g, Protein 6 g, UnsaturatedFat 14 g, ServingSize 1 serving

SOUTHWESTERN VEGGIE WRAPS



Southwestern Veggie Wraps image

This colorful, flavorful vegetarian main dish is from Light and Tasty's April/May 2005 issue. Perfect for summer when the garden bounty is pouring in!

Provided by A Messy Cook

Categories     Black Beans

Time 40m

Yield 6 wraps

Number Of Ingredients 18

1 small onion, chopped
1 garlic clove, minced
1 tablespoon olive oil
1 (15 ounce) can black beans, rinsed and drained
1 1/2 cups fresh corn or 1 1/2 cups frozen corn, thawed
1 medium sweet red pepper, chopped
1 cup coarsely chopped zucchini
2/3 cup water, plus
2 teaspoons water, divided
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon oregano
1/2 teaspoon ground cumin
1/8 teaspoon pepper
1 teaspoon cornstarch
6 whole wheat tortillas, warmed (10 inches)
3/4 cup salsa
1/2 cup low-fat sour cream

Steps:

  • Saute onion and garlic in oil until tender.
  • Stir in beans, corn, red pepper, zucchini, 2/3 cup water, chili powder, salt, oregano, cumin and pepper.
  • Bring to boil, reduce heat, and simmer uncovered for 10-15 minutes or until liquid is mostly evaporated.
  • Combine cornstarch and 2 tablespoons water until smooth; stir into skillet, bring to boil, and cook and stir for 1 minute or until thickened.
  • Spoon about 2/3 cup bean mixture down the center of each tortilla, top with salsa and sour cream, and roll up.

Nutrition Facts : Calories 321.8, Fat 8.8, SaturatedFat 2.4, Cholesterol 7.9, Sodium 872.2, Carbohydrate 51.5, Fiber 7, Sugar 4.2, Protein 12

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