If you’re trying to eat healthier, it's a good idea to add legumes or pulses (dried beans and peas) to your diet. You can easily substitute beans for meat in many recipes to create meatless meals. Beans are high in protein and fiber, making you feel full without consuming as many calories. When you choose to substitute beans for meat in your diet, you are decreasing the amount of saturated fat you consume. Additionally, beans have many beneficial antioxidants and thus you have protein-rich nutritious meal.
A southwestern blend of chilies, corn, beans, and other vegetables, this wrap is a great recipe to get your “5 to 9-a-day” (fruit and vegetable servings) in a tasty way, and all in one meal! We would suggest making extra filling to enjoy for another meal. You can later top off salads or rice with the filling to make additional interesting and tasty combinations. It can also be used as a delicious bean dip with a little guacamole or salsa on the side, or layer bean dip, guacamole and/or salsa in a clear glass bowl for a unique appetizer!
Ingredients (Serves 6, or cut assembled wrap in half for 12 taster size portions)
- 2 ears of fresh corn, or 1 1/2 cups frozen corn kernels, thawed to room temperature
- 2 Poblano chilies or bell peppers
- 1 teaspoon vegetable oil
- 4 green onions, diced (3/4 cup)
- 1 tomato, diced
- 1 clove garlic, minced
- 1 1/2 cups canned black beans, rinsed and drained
- 6 fat-free whole grain tortillas, 8 inches in diameter
- 3/4 cup shredded cheddar cheese
- 3/4 cup salsa
- 1 1/2 avocado, sliced
1. If using fresh corn: Preheat the oven to 425° F and place the ears of corn with their husks still on, on a baking or roasting tray. Place the corn in the heated oven for 35 minutes. Then, set aside to cool. When cool, shuck the corn and stand the corn up straight to cut the kernels from the cob. Break up the kernels with your hands if needed. Set aside. If using frozen, place the bag of corn in a bowl, and thaw under cold running water.
2. Meanwhile, char the chilies or peppers over an open flame until just blackened. This only takes a few minutes. Turn them constantly with tongs. The chilies or peppers can also be roasted in the oven at 425º F for 15 minutes if you do not have an open flame in your kitchen. Once they are cooked, place them in a plastic bag to sweat for about 10 minutes. Skin, peel, and remove seeds once they are cool to touch. Slice them into 1/4" strips and set aside.
3. In a large nonstick pan, heat the oil. Sauté the chilies or peppers for 2 minutes. Add the green onions, tomato, and garlic. Stir and sauté for another minute. Finally, add the beans and corn then cook for 1-2 minutes or until beans are heated through out.
4. Meanwhile, heat the tortillas in the microwave oven. Place the tortillas between two paper towels, for 20 seconds, or, if you have one, heat tortillas on a cast iron griddle (comal in Spanish).
5. To serve, place about 1/2 cup bean mixture in the center of one tortilla. Optionally, top with 1/4 fresh avocado, 2 tablespoons salsa, or 2 Tablespoons cheese. Fold in the sides and fold in the bottom of the tortilla up over the filling as tight as you can, then roll to close. Slice on the diagonal, for practical and eye-pleasing wrap halves. Garnishes can also be served alongside wrap. Serve immediately, or wrap and save for the next day.
Here are your basic salsa ingredients
Also appropriate for Vegetarian and Vegan diets. Substitute corn tortillas for whole grain tortilla for gluten free diets. Do not use cheese for lactose free diets.