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Vegetarian Black Bean and Rice Wraps
Tortillas are an incredibly versatile food. Whether made from white or whole wheat flour, corn or any of a variety of other grains, they are capable of holding just about anything you care to put in them. Of course, a lot of what we end up eating folded up in a tortilla is less than healthy - if you need any proof, simply pay a visit to your local Mexican or Tex-Mex fast food chain and have a look at their offerings.
However, a tortilla is ultimately a vehicle for other ingredients and of course, it is up to us to decide whether we want to fill them with something good; or not so good for us. In the interest of helping you have something a little healthier in your next wrap sandwich creation, we present this healthy vegetarian black bean and rice wrap.
Healthy does not have to mean boring of course and you will find that this recipe is anything but! Packed with the hearty, earthy flavor of black beans and brown rice, the fresh and vibrant tastes of bell peppers, spring greens and corn, the zip of scallions and jalapeno pepper and a little hint of sweetness and acidity from fresh mango, this is a wrap which has it all.
Healthy Black Bean Wraps with Vegetables and Mango
Ingredients -
4 large (fajita or burrito size) flour tortillas (whole wheat is best)
1 cup cooked or canned black beans, cooled to room temperature
1 cup cooked brown rice, cooled to room temperature
½ cup corn kernels (fresh or frozen, not canned)
½ red and ½ green bell pepper, diced
½ cup thinly sliced scallions or finely diced red onion
1 jalapeno pepper (use more or less to taste)
1 mango, peeled and diced
1 cup spring mix salad greens
4 tsp good quality olive oil
1 tbsp red wine or balsamic vinegar
Salt and black pepper, to taste
Preparation:
This is a relatively quick and easy recipe to make. Start by chopping all of your vegetables and the mango and mixing together with the rice, beans, and corn. Warm the tortillas over a flame or in the microwave to make them easier to work with before you begin assembling your wraps.
Portion out about ¼ of the rice, bean and vegetable mix into each tortilla, then top with the greens and drizzle with a little olive oil, vinegar and salt and black pepper to taste. Salsa also makes a great addition to this black bean and rice wrap recipe, if you like. Fold up each tortilla and serve.
This is a healthy, tasty vegetarian recipe which can be prepared in a matter of minutes if you happen to have cooked brown rice and black beans on hand. It is easy enough to put these together in the morning and pack them for that day's lunch or to make them as a quick lunch any day of the week.
Feel free to play around with this recipe; you can add or substitute almost any ingredients you like in these black bean and rice wraps with wonderful results. If you prefer (or if you have some already cooked in your refrigerator), white rice can be substituted for brown rice in this recipe, but brown rice contains more nutrients and is considered by many to have a better flavor and texture - but like everything else in this easy vegetarian recipe, it's up to you to decide!
