Fiesta Wrap
Serves6 (1 wrap each)
SWAP ScoreChoose Rarely
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients
- 1/4 cup quinoa, dry
- 1/4 cup red pepper, diced
- 1/4 cup red onion, diced
- 1/2 cup carrots, peeled, diced
- 1/4 cup cheddar cheese, reduced fat, shredded
- 1 teaspoon chili powder
- 1 1/4 teaspoons cumin, ground
- 1 1/4 teaspoons lime juice
- 6 6-inch tortillas, whole wheat
- 1 tablespoon vegetable oil
Directions
- Preheat oven to 325 °F.
- Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy. Combine quinoa and ¾ cup water in a small pot. Cover and bring to a boil.
- Turn heat down to low and simmer until water is completely absorbed, about 10-15 minutes. Fluff with a fork and set aside.
- Place black beans in a large mixing bowl. Lightly mash beans with a fork until half are smooth. Be careful not to over-mash beans.
- To make filling, add to the mashed beans the quinoa, red peppers, red onions, carrots, cheese, chili powder, cumin, and lime juice.
- For each wrap, place ½ cup of filling on the bottom half of tortilla and roll in the form of a burrito.The wrap may also be folded in half like a taco.
- Brush filled wraps lightly with vegetable oil and place on a baking sheet. Bake for 10 minutes at 325 °F. Wraps will be lightly brown. Serve hot If desired, serve with fresh diced tomatoes, corn salsa, and/or lettuce.
Recipe Tips
Use Fiesta Hummus on this wrap as a condiment for added flavor.
Nutrition Facts
Fiesta Wrap
Amount Per Serving (1 wrap each)
Calories 417
Calories from Fat 81
% Daily Value*
Total Fat 9g
14%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 3g
Cholesterol 5mg
2%
Sodium 617mg
26%
Potassium 477mg
14%
Total Carbohydrates 74g
25%
Dietary Fiber 10g
40%
Sugars 9g
Protein 16g
32%
Vitamin A
54%
Vitamin C
18%
Vitamin D0%
Calcium
8%
Iron
25%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Source: What's Cooking? USDA Mixing Bowl
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