Corn and Black Bean Wraps

Vegetarian
Health score
21%
Corn and Black Bean Wraps
20 min.
4
429kcal

Suggestions


Looking for a quick and delicious meal that’s both satisfying and packed with flavor? Look no further than these Corn and Black Bean Wraps! Perfect for lunch, dinner, or any time you crave a hearty vegetarian dish, these wraps are not only easy to make but also bursting with vibrant ingredients.

In just 20 minutes, you can whip up a delightful combination of black beans, sweet corn, and creamy Monterey Jack cheese, all wrapped in a jalapeño-flavored tortilla. The addition of fresh cilantro and zesty salsa elevates the taste, making each bite a fiesta of flavors. Whether you’re a seasoned vegetarian or simply looking to incorporate more plant-based meals into your diet, these wraps are a fantastic choice.

With only 429 calories per serving, they offer a balanced meal that’s rich in protein, healthy fats, and wholesome carbohydrates. Plus, they’re incredibly versatile—feel free to customize them with your favorite toppings or additional veggies. Serve them with extra salsa for dipping, and you’ve got a dish that’s sure to impress family and friends alike. Get ready to enjoy a deliciously satisfying meal that’s as fun to make as it is to eat!

Ingredients

  • 15 oz black beans rinsed drained canned
  • 11 ounces corn whole with red and green peppers, drained canned
  • ounces monterrey jack cheese shredded
  • 0.3 cup cilantro leaves fresh chopped
  • 0.3 cup salsa 
  • 10-inch flour tortilla (8 to es in diameter)
  • serving salsa 

Equipment

  • bowl
  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Heat oven to 350°F.
  2. Mix beans, corn, cheese, cilantro and 1/4 cup salsa in medium bowl.
  3. Spoon one-fourth of the bean mixture down center of each tortilla.
  4. Roll up each tortilla; wrap each in aluminum foil.
  5. Place on cookie sheet.
  6. Bake about 10 minutes or until thoroughly heated and cheese is melted.
  7. Serve with additional salsa.

Nutrition Facts

Calories429kcal
Protein16.48%
Fat23.81%
Carbs59.71%

Properties

Glycemic Index
23.25
Glycemic Load
10.95
Inflammation Score
-7
Nutrition Score
17.871739327908%

Flavonoids

Quercetin
0.53mg

Nutrients percent of daily need

Calories:428.77kcal
21.44%
Fat:11.36g
17.48%
Saturated Fat:5.01g
31.29%
Carbohydrates:64.1g
21.37%
Net Carbohydrates:53.85g
19.58%
Sugar:3.6g
4%
Cholesterol:12.62mg
4.21%
Sodium:1295.1mg
56.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.69g
35.39%
Fiber:10.25g
41%
Folate:157.4µg
39.35%
Phosphorus:362.16mg
36.22%
Vitamin B1:0.52mg
34.93%
Manganese:0.67mg
33.52%
Selenium:19.27µg
27.54%
Iron:4.95mg
27.52%
Calcium:254.17mg
25.42%
Vitamin B2:0.4mg
23.61%
Vitamin B3:4.66mg
23.29%
Magnesium:68.91mg
17.23%
Potassium:584.63mg
16.7%
Copper:0.32mg
16.18%
Zinc:1.64mg
10.95%
Vitamin K:9.51µg
9.06%
Vitamin B6:0.16mg
7.76%
Vitamin C:4.93mg
5.97%
Vitamin A:297.14IU
5.94%
Vitamin B5:0.39mg
3.95%
Vitamin E:0.36mg
2.38%
Vitamin B12:0.12µg
1.96%