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Veggie Bean Wrap

Image of Veggie Bean Wrap Recipe on a plate
Makes: 4 servings
Cook Time: 25 minutes

These delicious wraps are packed full of flavor and fiber. Mango, cilantro, and avocado add a fresh and flavorful topping to these wraps.

Ingredients

  • 2 medium green or red bell peppers, seeded and chopped
  • 1 medium onion, peeled and sliced
  • 1 can (15 ounces) low-sodium black beans, drained and rinsed
  • 2 mangos, peeled and chopped
  • 1 lime, juiced
  • 1/2 cup fresh cilantro, chopped
  • 1 avocado, peeled and diced
  • 4 (10-inch) flour tortillas

Directions

  1. Wash hands with soap and water.
  2. In a nonstick pan, sauté bell peppers and onion for 5 minutes over medium heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes.
  3. In a small bowl, combine mangoes, lime juice, cilantro, and avocado. Set aside 1/2 of this mango mixture for topping.
  4. Fill warmed tortillas with 1/4 bean mixture and 1/4 mango mixture.
  5. Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture.

Notes

Source:

Healthy Latino Recipes Made with Love
California Department of Health Services
California Latino 5-A-Day Campaign

Nutrition Information

Serving Size: 1 prepared wrap, 1/4 of recipe
Nutrients Amount
Total Calories 474
Total Fat 13 g
Saturated Fat 4 g
Cholesterol 0 mg
Sodium 592 mg
Carbohydrates 77 g
Dietary Fiber 20 g
Total Sugars 20 g
Added Sugars included 1 g
Protein 16 g
Vitamin D 0 mcg
Calcium 243 mg
Iron 5 mg
Potassium 1045 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 474
Total Fat 13 g
Saturated Fat 4 g
Monounsaturated Fat 6 g
Polyunsaturated Fat 2 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 77 g
Dietary Fiber 20 g
Total Sugars 20 g
Added Sugars included 1 g
Protein 16 g
Minerals
Calcium 243 mg
Potassium 1045 mg
Sodium 592 mg
Copper 1 mg
Iron 5 mg
Magnesium 130 mg
Phosphorus 418 mg
Selenium 29 mg
Zinc 2 mg
Vitamins
Vitamin A 80 mcg
Vitamin B6 0.7 mg
Vitamin B12 0.0 mcg
Vitamin C 94 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 30 mcg
Folate 227 mcg
Thiamin 0.7 mg
Riboflavin 0.4 mg
Niacin 5 mg
Choline 59 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Fruit 3/4 cups
Grains 3 ounces
Vegetables 1 1/2 cups

Write a review

I decided to substitute canned pineapple tidbits, drained, for the mango and that definitely cut the cost. <br/>I also added in two roma tomatoes for more color and nutrition. And I used whole wheat tortillas.
10/27/10
This was very good, although a little more pricey than it was labeled but not exceedingly so. I was able to find all of the produce at a Hispanic grocery store for much less than it would have been at the 'regular' store. And since I use dried beans anyway, it wasn't too bad cost-wise. A nice change from sandwiches and the kids loved it. We'll make it again.
09/14/09
I would to say that this recipe is very easy to make and me and my daughter enjoys eating it.
04/24/09
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