[Menu]
I AM VEGETARIAN

Black Bean Wrap

Black bean wrap is rich in sodium and fiber. So, if you are a diet conscious person, then this delightful recipe will definitely enter in your food menu.

ingredients

    Canned black beans (rinsed and drained):- ½ cups

    Frozen corn kernels (thawed to room temperature):-1-1/2 cups

    Fresh cilantro (chopped):- 3 tbsp.

    Green chili peppers (chopped):- 2 tbsp.

    Green onions (diced):- 4

    Tomato (diced):- 1

    Garlic (chopped):- 1 tbsp.

    Fat-free whole-grain tortillas (10 inches in diameter):- 6

    Shredded cheddar cheese: -¾ cup

    Salsa: -¾ cup

tools required

Spatula

Microwave

Microwave safe bowl

Serving bowl

preparation method

Add the corn, black beans, garlic, tomato, onions and chili peppers in a microwave-safe bowl. Stir well to mix.

Microwave this mixture on high power for about one minute.

Stir well and again heat for 30 seconds.

Repeat this procedure until the mixture becomes hot.

Keep two tortillas between paper towels or paper napkins and warm it in a microwave on high power for about 20 seconds.

Repeat the procedure with the leftover tortillas.

Before serving, put around half cup mixture of bean on 1 tortilla.

Place 2 tbsps. of salsa and 2 tbsps. of cheese over it.

Fold in the sides and fold the tortilla bottom up over the filling. Roll to close.

Repeat the procedure with the leftover tortillas and immediately serve. 

Serving Suggestions

    Serve hot with ketchup or sauce or chutney.

Comments are closed

Prep:15 mins Cook: less than 15 min

Notes/Tips

Total fat: -4 gm. Saturated fat: -2 gm. Monosaturated fat: -1 gm. Calories: -368 Cholesterol: -10 mg Protein: -16 gm. Sodium: -800 mg Total carbohydrates: -67 gm. Dietary fiber: -7 gm.

Popular Video

Polls

Diwali is incomplete without?

View Results

Loading ... Loading ...
FoodFood on DTH

Tips

fun-food-facts-39