Easy Corn and Black Bean Wraps

Vegetarian
Health score
14%
Easy Corn and Black Bean Wraps
20 min.
10
276kcal

Suggestions


Looking for a quick and delicious vegetarian dish that’s perfect for gatherings or a simple weeknight meal? Look no further than these Easy Corn and Black Bean Wraps! Bursting with flavor and packed with wholesome ingredients, this recipe is not only a crowd-pleaser but also a breeze to prepare. In just 20 minutes, you can whip up a delightful side dish that serves up to 10 people, making it ideal for parties, picnics, or family dinners.

The combination of sweet corn, hearty black beans, and zesty green chiles creates a vibrant filling that’s both satisfying and nutritious. With the added crunch of fresh green onions and a splash of lime juice, each bite is a refreshing explosion of taste. Plus, the wraps are customizable—feel free to add your favorite toppings like sour cream, salsa, and shredded mozzarella cheese for an extra layer of deliciousness.

Not only are these wraps easy to make, but they also offer a balanced caloric profile, with 276 kcal per serving. Whether you’re a seasoned cook or a kitchen novice, this recipe is sure to impress. So gather your ingredients, roll up your sleeves, and get ready to enjoy a delightful dish that’s as fun to make as it is to eat!

Ingredients

  • 24 oz regular corn frozen
  • 15 oz black beans rinsed drained canned
  • oz chilis green chopped canned
  • 0.3 cup spring onion chopped (4 medium)
  • tablespoon juice of lime fresh
  • 11 oz flour tortilla for burritos (8 count
  • 10 tablespoons cream sour
  • 10 tablespoons salsa 
  • 10 tablespoons mozzarella cheese shredded

Equipment

  • bowl

Directions

  1. Cook frozen corn as directed on bag; cool.
  2. In large bowl, mix corn, beans, chiles, green onions and lime juice.
  3. Serve immediately, or cover and refrigerate until ready to serve.
  4. To serve, spoon about 1/2 cup corn mixture on each tortilla; top with 1 tablespoon each of sour cream, salsa and cheese. Fold up bottom; fold sides in to enclose filling.

Nutrition Facts

Calories276kcal
Protein15.82%
Fat29.22%
Carbs54.96%

Properties

Glycemic Index
14.85
Glycemic Load
12.01
Inflammation Score
-6
Nutrition Score
12.185217364975%

Flavonoids

Eriodictyol
0.03mg
Hesperetin
0.13mg
Naringenin
0.01mg
Kaempferol
0.03mg
Quercetin
0.27mg

Nutrients percent of daily need

Calories:275.76kcal
13.79%
Fat:9.34g
14.36%
Saturated Fat:4.24g
26.5%
Carbohydrates:39.51g
13.17%
Net Carbohydrates:33.3g
12.11%
Sugar:5.5g
6.11%
Cholesterol:18.76mg
6.25%
Sodium:640.33mg
27.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.38g
22.75%
Fiber:6.21g
24.84%
Phosphorus:231.52mg
23.15%
Folate:81.17µg
20.29%
Manganese:0.39mg
19.74%
Vitamin B1:0.29mg
19.67%
Calcium:159.82mg
15.98%
Selenium:10.8µg
15.42%
Vitamin B3:3.08mg
15.4%
Vitamin B2:0.25mg
14.74%
Iron:2.58mg
14.31%
Vitamin C:10.1mg
12.24%
Magnesium:47.07mg
11.77%
Potassium:407.27mg
11.64%
Vitamin B6:0.19mg
9.53%
Vitamin A:472.13IU
9.44%
Zinc:1.34mg
8.94%
Vitamin K:8.89µg
8.47%
Copper:0.16mg
8.2%
Vitamin B5:0.77mg
7.75%
Vitamin B12:0.36µg
6.04%
Vitamin E:0.35mg
2.31%