Veggie Bean Wrap Around

By Fruits & Veggies - More Matters
An easy way to get your hands around your daily fruit and vegetable servings.

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  • Prep Time: 25 minutes

Main Dishes

Serves: 4-1 wrap portions
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Red, Yellow/Orange, White, Green, Blue


2    green or red bell peppers, seeded and chopped
1    onion, peeled and sliced
1    15-oz. can 50% less salt/sodium black beans, drained and rinsed
2    mangos, chopped
      juice of 1 lime
1/2 cup chopped fresh cilantro
1    avocado, peeled and diced
4    7-8” fat-free flour tortillas


Instructions:  In a nonstick pan, saute bell peppers and onion for 5 minutes over MEDIUM heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes.  In a small bowl, combine mangos, lime juice, cilantro, and avocado.  Reserve 1/2 mixture for topping.  Fill warmed tortillas with 1/4 bean mixture and 1/4 mango mixture.  Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture.

Each serving provides: An excellent source of vitamins A and C, folate, potassium, and fiber, and a good source of calcium and magnesium.


Nutritional Information

  • Calories:    351
  • Carbohydrates:    63g
  • Total Fat:    9.6g
  • Cholesterol:    0mg
  • Saturated Fat:   1.8g
  • Dietary Fiber:    12g
  • % of Calories from Fat:    23%
  • Sodium:    537 mg
  • Protein:    10g
  • Recipe Credit
  • Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.



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