Black beans, mushrooms, spinach leaves and Cheddar cheese find themselves tasty and nutrient-rich partners in this quick wrap sandwich. Perfect for a grab-n-go meal plan.
Bean and Veggie Wraps
Black beans, mushrooms, spinach leaves and Cheddar cheese find themselves tasty and nutrient-rich partners in this quick wrap sandwich.
4 fat-free flour tortillas (6 to 8 inch)
2 cups sliced fresh mushrooms (5 oz.)
1 medium onion, cut lengthwise in half, then cut crosswise into thin slices
1 can (15 oz) black beans, drained, rinsed
4 cups fresh spinach leaves
1/2 cup shredded reduced-fat Cheddar cheese (2 oz)
Heat tortillas as directed on package.
Meanwhile, spray 10-inch skillet with cooking spray; heat over medium heat. Cook mushrooms and onion in skillet about 4 minutes, stirring frequently, until onion is crisp-tender. Stir in beans; heat through. Stir in spinach; remove from heat.
Divide bean mixture among tortillas. Sprinkle with cheese. Fold one end of each tortilla up about 1 inch over filling; fold right and left sides over folded end, overlapping. Fold remaining end down.
When you check the nutrient tally on this sandwich, you’ll be in for a pleasant report! Prewashed spinach sold in bags in your supermarket’s produce department makes this wrap super easy.
Calories 280, Fat 2 grams, Saturated Fat 0 grams, Trans Fat 0 grams, Cholesterol 0 milligrams, Sodium 730 milligrams, Carbs 57 grams, Fiber 10 grams, Sugar 0 grams, Protein 18 grams