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Build A Better Wrap: Black Bean Wraps

May 23, 2009
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So I made a ginormous batch of make ahead and freeze Mexican style wraps.  Forgot to put in the salt (though I wrote the recipe correctly), and hubby declared them uber bland and that he didn’t want to eat them.  We still have 12 in the freezer.  I know what I’ll be eating for lunch for the next few weeks.  Anyway, we still both think the concept is a good one, so I set out to improve on the recipe (without making such a MASSIVE amount of filling for the experiment).  I’m making these wraps with me in mind.  They are vegetarian (I’m not, but I love vegetables) and much higher in flavor than the original versions I made last week.  This version is loaded up with stuff my hubs often won’t eat (like onion), but I really wanted to amp up the flavor and lower the fat into something that I could fit into my daily calorie budget as a lunch (since I tend to prefer to blow the load on dinner every night).  I really like the idea of mexican themed bean wraps because they’re very filling. So with all that in mind, here’s my next attempt.  Isn’t it pretty?  I tossed it on the George Forman to make it into a Grilled Stuffed Burrito.

Ingredients:

  • 5 oz. uncooked brown rice (I used the cup that came with my rice cooker…it’s a little more than 1/2 a cup but less than 1 cup)
  • 1 can rotel
  • 2 cups black beans, rinsed
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp chipolte chili powder
  • 1 tsp salt
  • 1 onion, diced
  • 2 tsp minced garlic
  • 2 roasted red peppers, diced
  • 1 tsp cilantro
  • 1 tsp oil (canola or vegetable)
  • 1/2 cup frozen corn, thawed
  • 1/3 cup scallions
  • 4 oz. 2% cheddar cheese, finely grated
  • 10 inch tortillas (burrito size)

Directions:

  1. First up, you’ll want to pull out that rice cooker.  What?!  You don’t have one?  Dude, go to Walgreen’s immediately.  They have one for $10 and it’s the easiest brown rice you will EVER fix.  Okay, so put your rice in the bottom and fill up to the line for 1 cup of regular (not brown) rice.
  2. Add the rotel, chili powder, cumin, chipolte chili powder, and salt.  Stir, cover and set to cook.  It will pop when it’s done.  See, easy peasy.
  3. Meanwhile, dice your onion and roasted red peppers and mince your garlic.
  4. Heat the oil in a non-stick skillet and add the onion.  Saute about 3 minutes.
  5. Add the garlic and red peppers and saute for another 2 minutes.  Add a pinch of salt to this mixture too.
  6. Add the rinsed black beans, corn, and cilantro and saute briefly, stirring until the mixture is well incorporated.  The idea is to slowly cook off the extra liquid.  You don’t want soggy wraps.
  7. Add 1/3 cup of scallions. Yeah, I know, there are already onions, but I like to color.
  8. Remove to a large bowl and set aside.
  9. Is your rice finished yet?  No?  Okay fine, go grate that cheese.  Set aside.
  10. Once the rice IS done, carefully add it to the black bean mixture.  Be careful, it will be hot!
  11. Mix until well incorporated.
  12. Add the cheese in three additions, stirring well between additions.  The heat from the rice will melt it and help it mix in.
  13. Spoon the mixture into tortillas and roll up like burritos.

This makes 6 wraps at 555 calories and 15 grams of fat, which isn’t dramatically lower than the 569 calories and 16.7 grams of fat, but the flavor is way better.

Printable version.

One Comment leave one →
  1. lailablogs permalink
    May 23, 2009 4:41 pm

    This looks really delicious .. its a must try … Laila … http://lailablogs.com/

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