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Quick and Tasty Vegan Bean Wrap

von
S
Sophie

This vegan bean wrap is a quick and delicious meal option, perfect for a single serving.

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Vorbereitungszeit (Min) 15 min
Garzeit (Min) 10 min
Schwierigkeitsgrad
Quick and Tasty Vegan Bean Wrap

Zutaten

1 Portionen
|
  • 1/2
    Onion medium oder Shallot
  • 1/2
    Green bell pepper medium oder Red bell pepper
  • 1/2 tsp
    Garlic powder oder Minced garlic
  • 1
    Tomato ripe oder Canned diced tomato
  • 1/4 tsp
    Dried basil oder Fresh basil
  • 1/4 tsp
    Oregano dried oder Fresh oregano
  • 1/2 cup
    Refried beans vegetarian oder Black beans
  • 1
    Flour tortilla whole wheat oder Corn tortilla
  • 2 tbsp
    Salsa mild oder Hot sauce

Anleitung

1

Prepare the cooking base

Heat a small amount of water in a saucepan over medium heat.

Using water instead of oil makes this dish lighter and healthier.

Benötigte Zutaten für diesen Schritt

water
2

Cook the vegetables

Add the chopped onion and bell pepper to the saucepan and sauté until softened.

Stir frequently to prevent sticking and ensure even cooking.

Benötigte Zutaten für diesen Schritt

onion green bell pepper
3

Incorporate the spices and tomatoes

Mix in the garlic powder, diced tomato, dried basil, and oregano. Cook until the tomatoes are soft.

Adjust the seasoning to taste for a more personalized flavor.

Benötigte Zutaten für diesen Schritt

garlic powder tomato dried basil oregano
4

Add the beans

Stir in the refried beans and cook until heated through.

Ensure the mixture is well combined and bubbling slightly.

Benötigte Zutaten für diesen Schritt

refried beans
5

Warm the tortilla

Heat the tortilla in a skillet for about 15 seconds on each side.

Warming the tortilla makes it more pliable and easier to roll.

Benötigte Zutaten für diesen Schritt

flour tortilla
6

Assemble the wrap

Spoon the bean mixture onto the center of the tortilla, fold the sides, and roll it up.

Ensure the filling is evenly distributed for a balanced bite.

Benötigte Zutaten für diesen Schritt

refried beans flour tortilla
7

Add the finishing touch

Top with salsa before serving.

Serve immediately for the best taste and texture.

Benötigte Zutaten für diesen Schritt

salsa

Nährwertangaben (pro Portion)

Kalorien 350 kcal
Fett 10 g
  • Gesättigte Fettsäuren: 1 g
Kohlenhydrate 60 g
Ballaststoffe 12 g
Zucker 7 g
Eiweiß 15 g

Mehr über dieses Rezept erfahren

📝

Über dieses Rezept

Discover the Quick and Tasty Vegan Bean Wrap recipe, a delightful and easy-to-make meal perfect for lunch or a light dinner. Packed with flavorful beans, fresh vegetables, and aromatic spices, this wrap is a healthy and satisfying choice for any vegan or vegetarian. Ready in under 15 minutes, it's ideal for busy days.
💪

Warum dieses Rezept gut für dich ist

This recipe is great for those seeking a nutritious and quick meal option. It's vegan, packed with plant-based protein, and includes fresh vegetables for added vitamins and minerals. Perfect for individuals looking to maintain a healthy lifestyle without compromising on taste.
💡

Tipps & Tricks

For an extra burst of flavor, consider adding a squeeze of fresh lime juice or a sprinkle of nutritional yeast to the bean mixture. If you prefer a spicier wrap, include a pinch of chili powder or diced jalapeños.
🔄

Rezeptvarianten

You can customize this wrap by adding your favorite vegetables, such as shredded lettuce, diced avocado, or sliced olives. For a gluten-free option, use a gluten-free tortilla.
🗄️

Aufbewahrung

If you have leftovers, store the bean mixture in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave before assembling the wrap.
📚

Rezeptgeschichte

The concept of wraps has been popularized globally, with variations found in many cuisines. This vegan version draws inspiration from Mexican flavors, offering a plant-based twist on a classic dish.
🥗

Nährwertangaben

This wrap is a balanced meal, providing a good source of protein, fiber, and essential nutrients. It's low in saturated fat and cholesterol-free, making it a heart-healthy choice.
🍽️

Kombinationsvorschläge

Pair this wrap with a side of fresh salad or a bowl of vegetable soup for a complete and satisfying meal.

Tags

vegetarian easy quick healthy

Rezeptkategorien

Küche

mexican

Mahlzeitart

lunch dinner snack brunch

Gang

main course side dish

Zubereitungsarten

sautéing boiling other

Anlässe

everyday weeknight dinner family gathering picnic

Ernährungsformen

vegan vegetarian dairy-free low-sugar halal kosher

Jahreszeiten

spring summer fall all-season winter

Schwierigkeitsgrad

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