Veggie And Black Bean Wrap Food

BEAN AND VEGGIE WRAPS

Steps:

• Heat tortillas as directed on package.
• Meanwhile, spray 10-inch skillet with cooking spray; heat over medium heat. Cook mushrooms and onion in skillet about 4 minutes, stirring frequently, until onion is crisp-tender. Stir in beans; heat through. Stir in spinach; remove from heat.
• Divide bean mixture among tortillas. Sprinkle with cheese. Fold one end of each tortilla up about 1 inch over filling; fold right and left sides over folded end, overlapping. Fold remaining end down.

BLACK BEAN WRAP

Steps:

• Place frozen corn in a strainer and rinse with warm water for about ½ minute until thawed.
• Warm tortilla in microwave about 30 seconds.
• Pour salsa in a strip on the half of the tortilla that's closest to you.
• Spread black beans, corn, avocado and olives over salsa.
• Tear leaves off cilantro stems and sprinkle over bean mixture. (Discard stems.)
• Top with baby greens.
• Fold side edges of wrap over the ingredients and then roll from the front edge closest to you.
• Slice the wrap in half and enjoy!

VEGGIE AND BLACK BEAN WRAP

Steps:

• Heat tortillas as directed on package. While tortillas are heating, spray 10-inch nonstick skillet with cooking spray and heat over medium heat.
• Cook mushrooms and onion in skillet about 5 minutes, stirring frequently, until onion is crisp-tender. Stir in beans and heat through. Stir in spinach. The heat will wilt the spinach leaves. Remove from heat.
• Divide bean mixture among tortillas. Sprinkle with cheese. Fold one end of each tortilla up about 1 inch over filling and fold right and left sides over folded end, overlapping. Fold remaining end down.
• Enjoy.

BLACK BEAN AND VEGETABLE WRAPS

Steps:

• Heat olive oil in heavy large skillet over medium-high heat. Add garlic and stir 30 seconds. Add bell peppers, zucchini, squash, and onion and sauté until crisp-tender, about 8 minutes. Mix in cumin and sauté until vegetables are tender, about 2 minutes longer. Season with salt and pepper. Place beans in large bowl; mash coarsely with fork. Mix in vegetables and cheese.
• Place tortillas on work surface. Spoon 1/4 of filling down center of each. Sprinkle each with 1 tablespoon cilantro. Roll up tortillas, enclosing filling. Arrange wraps, seam side down, on baking sheet. (Can be made 1 hour ahead. Let stand at room temperature.)
• Preheat oven to 350°F. Cover wraps with foil. Bake until filling is just heated through, about 10 minutes. Cut each wrap into 2 or 3 sections.

BLACK BEAN VEGETABLE WRAP

Steps:

• In a large fry pan, heat oil over medium-high heat.
• Add garlic, peppers, zucchini, squash, and onion.
• Saute for 8-10 minutes or until crisp-tender.
• Add cumin, chili powder, oregano, and salt and pepper to taste.
• Put beans in a bowl and mash them coarsely with a potato masher or the back of a wooden spoon.
• Add sauteed vegetables and cheese.
• Spoon 1/4 of filling down the middle of each tortilla.
• Sprinkle each with 1 tablespoon of cilantro.
• Roll up each tortilla.
• Place seam side down on a baking sheet.
• Cover with foil; bake at 350 degrees for 10 minutes or until heated.
• Cut wraps into 2 or 3 sections and serve.

BLACK BEAN VEGGIE WRAPS

Steps:

• Preheat oven to 375.
• Heat fry pan on med.
• Heat with oil or spray.
• Add red pepper, onion, zucchini and garlic; cook about five minutes.
• Add Italian spice and mix; cook another minute.
• Meanwhile, mash black beans in a bowl with a potato masher (I'm sure there are other things you could use, if you don't have a masher!); add corn & cooked veggies.
• Spoon the mixture into the tortillas, wrap up, and bake on a cookie sheet for about 10-12 minutes; the tortillas will brown slightly.
• Serve with low fat sour cream!
• So healthy, so yummy.
• Word of warning--let them cool down a bit!
• These are also easy to take to work and reheat.
• Enjoy.

VEGGIE BEAN WRAP

Steps:

• In a nonstick pan over medium heat, saute bell peppers & onion for 5 minutes, then add beans & stir well.
• Reduce heat to low & simmer about 5 minutes.
• In a small bowl, combine mangoes, lime juice, cilantro (& avocado, if using), then divide the mixture & set aside half of it to use as a topping.
• Fill tortillas with 1/4 of the bean mixture & 1/4 of the mango mixture, then fold ends of tortillas over & roll each of them up to make a wrap.
• Put each warp on a serving plate & top with remaining mango mixture.

CORN AND BLACK BEAN WRAPS

Steps:

• Heat oven to 350 degrees F.
• In a medium bowl, combine black beans, corn, cheese, cilantro and salsa; mix well.
• Spoon 1/4 of bean mixture down center of each tortilla.
• Fold in ends and then roll up each tortilla; wrap each in aluminum foil.
• Bake at 350 degrees F for 10 minutes or until heated through and cheese is melted.
• Serve with guacamole and additional salsa.