Bean and Veggie Wraps

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

Suggestions

If you're looking for a quick, healthy, and delicious meal, these Bean and Veggie Wraps are a perfect choice! With a Recipe Health Score of 67, this vegetarian dish is a nutritious option for lunch or dinner. The best part? It's ready in just 15 minutes! You'll love the combination of flavors and textures in these wraps. The black beans provide a hearty base, while the fresh mushrooms, onions, and spinach add a burst of flavor and a satisfying crunch. And let's not forget the melted cheddar cheese that ties everything together beautifully. Each wrap is packed with protein and fiber, thanks to the beans and veggies, making it a filling and nourishing meal. And with only 303 calories per serving, it's a great option for those watching their calorie intake without compromising on taste. Whether you're a vegetarian or simply looking for a meatless meal, these Bean and Veggie Wraps are a fantastic choice. They're easy to prepare, and the cooking process is straightforward, making it a great recipe for busy weeknights or a quick lunch. So, if you're ready to enjoy a healthy, flavorful, and satisfying meal, give these Bean and Veggie Wraps a try! You won't be disappointed.

Ingredients

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

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%