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Savory Veggie Bean Wraps

by
S
Sophie

A delightful twist on the classic vegetable burrito, these wraps are packed with flavor and easy to prepare.

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Preparation time (min) 15 min
Cooking time (min) 10 min
Difficulty
Savory Veggie Bean Wraps

Ingredients

8 servings
|
  • 1 cup
    Mushroom fresh or Zucchini
  • 1 whole
    Onion medium or Shallot
  • 1 whole
    Bell pepper green or Red bell pepper
  • 2 clove
    Garlic fresh or Garlic powder
  • 2 tbsp
    Olive oil extra virgin or Avocado oil
  • 1 can
    Kidney bean canned or Black bean
  • 1/2 cup
    Olive ripe or Green olive
  • 1/2 tsp
    Pepper black or White pepper
  • 8 whole
    Flour tortilla 8-inch or Whole wheat tortilla
  • as needed
    Sour cream light or Greek yogurt
  • as needed
    Salsa chunky or Pico de gallo
  • as needed
    Cheddar cheese shredded or Monterey jack cheese
  • as needed
    Parsley fresh or Cilantro

Instructions

1

Prepare the skillet

Heat the olive oil in a large skillet over medium heat.

Ensure the skillet is evenly coated with oil to prevent sticking.

Ingredients needed for this step

olive oil
2

Cook the vegetables

Add the mushrooms, onion, bell pepper, and garlic to the skillet and sauté until tender.

Stir occasionally to ensure even cooking and prevent burning.

Ingredients needed for this step

mushroom onion bell pepper garlic
3

Mix the filling

Combine the cooked vegetables with the kidney beans, olives, and pepper in a mixing bowl.

Drain the beans and olives well to avoid excess moisture in the filling.

Ingredients needed for this step

mushroom onion bell pepper garlic kidney bean olive pepper
4

Assemble the wraps

Spoon the filling evenly onto each tortilla, placing it down the center.

Warm the tortillas slightly to make them more pliable for folding.

Ingredients needed for this step

flour tortilla mushroom onion bell pepper garlic kidney bean olive pepper
5

Add toppings

Top each filled tortilla with sour cream, salsa, and cheese as desired.

Customize the toppings to suit your taste preferences.

Ingredients needed for this step

sour cream salsa cheddar cheese
6

Fold and cook the wraps

Fold the sides of the tortilla over the filling and place seam-side down in a nonstick skillet.

Ensure the seam is secure to prevent the filling from spilling out during cooking.

Ingredients needed for this step

flour tortilla
7

Heat the wraps

Cook each wrap for 1 minute on each side until heated through.

Press gently with a spatula to ensure even heating.

Ingredients needed for this step

flour tortilla
8

Serve and garnish

Serve the wraps warm, garnished with parsley or cilantro.

For a fresh touch, sprinkle additional herbs just before serving.

Ingredients needed for this step

parsley

Nutrition Facts (100g)

Calories 150 kcal
Fat 6 g
  • Saturated Fat: 1 g
Carbohydrates 20 g
Fiber 4 g
Sugar 2 g
Protein 5 g

Learn More About This Recipe

📝

About this Recipe

Discover the ultimate recipe for Savory Veggie Bean Wraps, a quick and easy dish perfect for any meal. Packed with fresh vegetables, hearty beans, and a blend of spices, these wraps are both nutritious and delicious. Ideal for busy weeknights or casual gatherings, this recipe is sure to become a family favorite.
💪

Why This Recipe Is Good For You

This recipe is perfect for those seeking a nutritious and flavorful meal. The combination of fresh vegetables and beans provides a good source of fiber and protein, making it a balanced option for lunch or dinner. It's also versatile and can be adapted to suit various dietary preferences.
💡

Tips & Tricks

For an extra kick, add a pinch of cayenne pepper or a splash of hot sauce to the bean mixture. To save time, you can prepare the filling in advance and store it in the refrigerator until ready to use. Warm the tortillas slightly before assembling to make them more pliable.
🔄

Recipe Variations

You can swap the kidney beans for black beans or chickpeas for a different flavor profile. Add some cooked rice or quinoa to the filling for extra texture and nutrition. For a vegan version, use a plant-based sour cream and cheese alternative.
🗄️

Storage Instructions

Store any leftover filling in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave before using. Assembled wraps are best enjoyed fresh but can be stored in the refrigerator for a day if wrapped tightly.
📚

Recipe History

Vegetable burritos have their roots in Mexican cuisine, where tortillas are a staple. Over time, they have been adapted to include a variety of fillings, making them a versatile and popular dish worldwide.
🥗

Nutritional Information

Each serving of these wraps is rich in fiber, vitamins, and minerals, thanks to the fresh vegetables and beans. They are a wholesome and satisfying meal option.
🍽️

Pairing Suggestions

Pair these wraps with a side of guacamole or a fresh salad for a complete meal. A refreshing glass of iced tea or lemonade complements the flavors perfectly.

Tags

vegetarian wraps quick healthy

Recipe Categories

Cuisine

mexican other

Meal Type

lunch dinner snack

Course

main course appetizer

Cooking Methods

sautéing frying

Occasions

everyday lunch weeknight dinner picnic

Dietary Restrictions

vegetarian low-sugar pescatarian halal

Allergens

milk soybeans gluten

Seasons

all-season summer

Difficulty

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