Ingredients
1 tablespoon olive oil
1 onion chopped
1 green bell pepper chopped
1 red bell pepper chopped
2 clove garlic chopped
2 15-ounce cans black beans rinsed and drained
½ bunch fresh cilantro (chopped) , about ½ cup
½ teaspoon ground cumin
salt
black pepper
dash red pepper flakes
8 whole wheat, burrito-size tortillas
8 oz pepper jack cheese (shredded) (2 cups)
Instructions
In a large skillet over medium high heat, heat the oil until shimmering. Cook the onion until translucent, about 5 minutes. Add the peppers and garlic and cook, stirring, another 5 minutes. Add the black beans, cilantro, and seasonings to taste. Remove from heat and cool, if making the wraps to freeze.
Fill the wraps by spooning a ½ cup of the bean filling down the center of each tortilla and top with ¼ cup cheese. Roll it up, tucking in the sides as you go. If you’re freezing them, as each wrap is rolled, place it in a freezer bag. If you like, you can wrap each wrap in aluminum foil or plastic wrap before placing it in the freezer bag.
If freezing, seal the wraps in the ziptop freezer bags, squeezing out as much air as possible. Store the bags of wraps in the freezer. Thaw them before proceeding with the recipe.
Crisp the rolled wraps on a hot griddle or skillet, until the filling is hot and the tortilla is crisp. Serve immediately. Alternatively, you can just heat them in the microwave or 350 degree oven.
Key Points About Ingredients:
- Black beans are an excellent plant-based protein source, delivering roughly 7–8 grams of protein per half cup along with significant fiber and iron.
- Whole wheat tortillas add extra fiber and complex carbohydrates compared to white flour tortillas, helping keep you fuller longer.
- Bell peppers—especially red ones—are among the richest vegetable sources of vitamin C, with a single red pepper providing well over 100% of the daily recommended intake.
- Pepper jack cheese adds a spicy kick while contributing calcium and protein, and can be reduced or swapped for a lighter cheese to lower overall fat content.
- Fresh cilantro not only brightens the flavor but also provides small amounts of vitamin K and antioxidants.
- Ground cumin gives these wraps a warm, earthy depth and has been studied for potential digestive and anti-inflammatory benefits.
Key Nutritional Insights:
- Each wrap provides a substantial amount of plant-based protein from both the black beans and the pepper jack cheese, making this a satisfying meatless meal.
- The high fiber content from black beans and whole wheat tortillas supports digestive health and helps regulate blood sugar levels.
- The combination of olive oil and black beans provides a good balance of heart-healthy monounsaturated fats and cholesterol-free plant protein.
- Red and green bell peppers together contribute a significant dose of vitamin C per serving, supporting immune function and iron absorption.
- These wraps are relatively high in sodium largely due to canned beans and cheese; rinsing the beans thoroughly and choosing low-sodium varieties can meaningfully reduce sodium content.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories430
- Standard DV% Daily Value*
- Total Fat16 g72 g22.22%
- Saturated Fat7 g20 g35%
- Trans Fat0 g
- Polyunsaturated Fat2 g
- Monounsaturated Fat5 g
- Cholesterol30 mg300 mg10%
- Sodium780 mg2300 mg33.91%
- Total Carbohydrate54 g275 g19.64%
- Dietary Fiber11 g28 g39.29%
- Total Sugars4 g
- Added Sugars1 g50 g2%
- Sugar Alcohal0 g
- Protein20 g50 g40%
- Vitamin D (Cholecalciferol)10 mcg20 mcg50%
- Calcium320 mg1300 mg24.62%
- Iron4 mg18 mg22.22%
- Potassium540 mg4700 mg11.49%
- Vitamin A900 mcg900 mcg100%
- Vitamin C (Ascorbic Acid)42 mg90 mg46.67%
- Vitamin E (Tocopherol)1 mg15 mg6.67%
- Vitamin K18 mcg120 mcg15%
- Vitamin B1 (Thiamin)0.3 mg1.2 mg25%
- Vitamin B2 (Riboflavin)0.2 mg1.3 mg15.38%
- Vitamin B3 (Niacin)2 mg16 mg12.5%
- Vitamin B6 (Pyridoxine)0.3 mg1.7 mg17.65%
- Folate110 mcg400 mcg27.5%
- Vitamin B12 (Cobalamine)0.3 mcg2.4 mcg12.5%
- Biotin4 mcg30 mcg13.33%
- Vitamin B5 (Pantothenic acid)0.5 mg5 mg10%
- Choline42 mg550 mg7.64%
- Phosphorus310 mg1250 mg24.8%
- Iodine10 mcg150 mcg6.67%
- Magnesium70 mg420 mg16.67%
- Zinc2 mg11 mg18.18%
- Selenium18 mcg55 mcg32.73%
- Copper0.3 mg0.9 mg33.33%
- Manganese0.7 mg2.3 mg30.43%
- Chromium4 mcg35 mcg11.43%
- Molybdenum45 mcg45 mcg100%
- Chloride320 mg2300 mg13.91%
