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Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)
Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)

Quick and Tasty Vegan Bean Wrap

di
S
Sophie

This vegan bean wrap is a quick and delicious meal option, perfect for a single serving.

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Tempo di preparazione (min) 15 min
Tempo di cottura (min) 10 min
Difficoltà
Quick and Tasty Vegan Bean Wrap

Ingredienti

1 porzioni
|
  • 1/2
    Onion medium oppure Shallot
  • 1/2
    Green bell pepper medium oppure Red bell pepper
  • 1/2 tsp
    Garlic powder oppure Minced garlic
  • 1
    Tomato ripe oppure Canned diced tomato
  • 1/4 tsp
    Dried basil oppure Fresh basil
  • 1/4 tsp
    Oregano dried oppure Fresh oregano
  • 1/2 cup
    Refried beans vegetarian oppure Black beans
  • 1
    Flour tortilla whole wheat oppure Corn tortilla
  • 2 tbsp
    Salsa mild oppure Hot sauce

Istruzioni

1

Prepare the cooking base

Heat a small amount of water in a saucepan over medium heat.

Using water instead of oil makes this dish lighter and healthier.

Ingredienti necessari per questo passaggio

water
2

Cook the vegetables

Add the chopped onion and bell pepper to the saucepan and sauté until softened.

Stir frequently to prevent sticking and ensure even cooking.

Ingredienti necessari per questo passaggio

onion green bell pepper
3

Incorporate the spices and tomatoes

Mix in the garlic powder, diced tomato, dried basil, and oregano. Cook until the tomatoes are soft.

Adjust the seasoning to taste for a more personalized flavor.

Ingredienti necessari per questo passaggio

garlic powder tomato dried basil oregano
4

Add the beans

Stir in the refried beans and cook until heated through.

Ensure the mixture is well combined and bubbling slightly.

Ingredienti necessari per questo passaggio

refried beans
5

Warm the tortilla

Heat the tortilla in a skillet for about 15 seconds on each side.

Warming the tortilla makes it more pliable and easier to roll.

Ingredienti necessari per questo passaggio

flour tortilla
6

Assemble the wrap

Spoon the bean mixture onto the center of the tortilla, fold the sides, and roll it up.

Ensure the filling is evenly distributed for a balanced bite.

Ingredienti necessari per questo passaggio

refried beans flour tortilla
7

Add the finishing touch

Top with salsa before serving.

Serve immediately for the best taste and texture.

Ingredienti necessari per questo passaggio

salsa

Valori nutrizionali (100g)

Calorie 150 kcal
Grassi 4.5 g
  • Grassi Saturi: 0.5 g
Carboidrati 25 g
Fibre 5 g
Zuccheri 3 g
Proteine 6 g

Scopri di più su questa ricetta

📝

Informazioni sulla Ricetta

Discover the Quick and Tasty Vegan Bean Wrap recipe, a delightful and easy-to-make meal perfect for lunch or a light dinner. Packed with flavorful beans, fresh vegetables, and aromatic spices, this wrap is a healthy and satisfying choice for any vegan or vegetarian. Ready in under 15 minutes, it's ideal for busy days.
💪

Perché Questa Ricetta Ti Fa Bene

This recipe is great for those seeking a nutritious and quick meal option. It's vegan, packed with plant-based protein, and includes fresh vegetables for added vitamins and minerals. Perfect for individuals looking to maintain a healthy lifestyle without compromising on taste.
💡

Consigli e Trucchi

For an extra burst of flavor, consider adding a squeeze of fresh lime juice or a sprinkle of nutritional yeast to the bean mixture. If you prefer a spicier wrap, include a pinch of chili powder or diced jalapeños.
🔄

Varianti della Ricetta

You can customize this wrap by adding your favorite vegetables, such as shredded lettuce, diced avocado, or sliced olives. For a gluten-free option, use a gluten-free tortilla.
🗄️

Istruzioni di Conservazione

If you have leftovers, store the bean mixture in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave before assembling the wrap.
📚

Storia della Ricetta

The concept of wraps has been popularized globally, with variations found in many cuisines. This vegan version draws inspiration from Mexican flavors, offering a plant-based twist on a classic dish.
🥗

Informazioni Nutrizionali

This wrap is a balanced meal, providing a good source of protein, fiber, and essential nutrients. It's low in saturated fat and cholesterol-free, making it a heart-healthy choice.
🍽️

Suggerimenti di Abbinamento

Pair this wrap with a side of fresh salad or a bowl of vegetable soup for a complete and satisfying meal.

Tag

vegetarian easy quick healthy

Categorie Ricette

Cucina

mexican

Tipo di Pasto

lunch dinner snack brunch

Portata

main course side dish

Metodi di Cottura

sautéing boiling other

Occasioni

everyday weeknight dinner family gathering picnic

Restrizioni Alimentari

vegan vegetarian dairy-free low-sugar halal kosher

Stagioni

spring summer fall all-season winter

Difficoltà

  • Cosa e Perché
  • Termini
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