Bean and Veggie Wraps

Vegetarian
Very Healthy
Health score
67%
Bean and Veggie Wraps
15 min.
4
303kcal

Suggestions


Looking for a quick, nutritious meal that’s bursting with flavor? Look no further than these delightful Bean and Veggie Wraps! Perfect for lunch, dinner, or any time you need a satisfying main dish, these wraps are not only vegetarian but also incredibly healthy, boasting a health score of 67. In just 15 minutes, you can whip up a delicious meal that serves four, making it an ideal choice for busy weeknights or casual gatherings with friends.

Imagine biting into a warm, soft tortilla filled with a savory mix of sautéed mushrooms, crisp onions, and hearty black beans, all complemented by fresh spinach and a sprinkle of reduced-fat Cheddar cheese. This recipe is a fantastic way to incorporate more vegetables into your diet while enjoying a meal that doesn’t skimp on taste. With only 303 calories per serving, you can indulge guilt-free!

Whether you’re a seasoned vegetarian or simply looking to add more plant-based meals to your repertoire, these Bean and Veggie Wraps are sure to please. They’re versatile too—feel free to customize the filling with your favorite veggies or spices. So grab your frying pan and tortillas, and let’s get cooking!

Ingredients

  • 8-inch flour tortilla fat-free (6 to )
  • oz mushrooms fresh sliced
  • medium onion thin
  • 15 oz black beans rinsed drained canned
  • cups pkt spinach fresh
  • oz cheddar cheese shredded reduced-fat

Equipment

  • frying pan

Directions

  1. Heat tortillas as directed on package.
  2. 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.
  3. Divide bean mixture among tortillas.
  4. 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.

Nutrition Facts

Calories303kcal
Protein21.2%
Fat16.51%
Carbs62.29%

Properties

Glycemic Index
31.25
Glycemic Load
8.92
Inflammation Score
-10
Nutrition Score
25.831304236599%

Flavonoids

Luteolin
0.23mg
Isorhamnetin
1.38mg
Kaempferol
2.09mg
Myricetin
0.11mg
Quercetin
6.77mg

Nutrients percent of daily need

Calories:303.02kcal
15.15%
Fat:5.64g
8.68%
Saturated Fat:2.23g
13.95%
Carbohydrates:47.88g
15.96%
Net Carbohydrates:37.28g
13.56%
Sugar:3.96g
4.4%
Cholesterol:2.98mg
0.99%
Sodium:896.91mg
39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.3g
32.6%
Vitamin K:148.77µg
141.68%
Vitamin A:2847.24IU
56.94%
Folate:183.8µg
45.95%
Fiber:10.6g
42.41%
Manganese:0.82mg
41.09%
Phosphorus:341.63mg
34.16%
Vitamin B1:0.47mg
31.45%
Vitamin B2:0.51mg
29.96%
Iron:4.98mg
27.66%
Selenium:18.54µg
26.49%
Vitamin B3:4.45mg
22.24%
Copper:0.42mg
21.13%
Calcium:207.58mg
20.76%
Potassium:720.78mg
20.59%
Magnesium:80.34mg
20.08%
Vitamin C:14.08mg
17.07%
Vitamin B6:0.22mg
11.16%
Zinc:1.49mg
9.95%
Vitamin B5:0.89mg
8.89%
Vitamin E:0.63mg
4.18%
Vitamin B12:0.08µg
1.39%