Healthy Recipes Main Dishes Healthy Sandwich Recipes Healthy Wrap & Roll Recipes Black Bean-Queso Wraps 5.0 (2) 1 Review These easy wraps are filled with black beans, corn, red pepper and creamy queso. They cook up quickly in a panini press. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on September 19, 2023 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Trending Videos Close this video player Prep Time: 20 mins Total Time: 20 mins Servings: 4 Yield: 4 servings Nutrition Profile: High-Calcium Bone-Health Diabetes-Appropriate Nut-Free Healthy Aging Healthy Immunity Low-Sodium High-Fiber Heart-Healthy Vegetarian Egg-Free Low-Calorie Jump to Nutrition Facts Ingredients ½ cup chopped red sweet pepper ¼ cup chopped poblano chile pepper (see Tip) 2 teaspoons canola oil ⅓ cup thinly sliced green onions ⅓ cup canned reduced-sodium black beans, rinsed and drained ⅓ cup frozen whole-kernel corn, thawed 2 tablespoons snipped fresh cilantro 2 tablespoons salsa verde 4 8-inch whole-wheat low-carb flour tortillas 1 cup shredded queso Oaxaca or Monterey Jack cheese (4 ounces) Nonstick cooking spray Directions In a medium skillet cook sweet pepper and poblano pepper in hot oil over medium heat for 3 to 5 minutes or until crisp-tender, stirring occasionally. Stir in green onions. Remove from heat. Stir in beans, corn, cilantro, and salsa verde. Place tortillas between paper towels. Microwave on 100 percent power (high) 20 to 40 seconds or until warm. Spoon bean mixture onto tortillas just below centers. Top with cheese. Fold bottom edge of each tortilla up and over filling. Fold in opposite sides; roll up from the bottom. Lightly coat outsides of wraps with cooking spray. Preheat a panini press. Place wraps (half at a time, if necessary) in press. Cover and cook for 2 to 3 minutes or until tortillas are toasted and filling is heated through. (Or preheat a skillet or grill pan over medium heat. Place wraps, half at a time if necessary, in pan. Weight down with a heavy skillet and cook for 2 to 3 minutes or until wrap is toasted. Turn wraps, weight down again, and cook for 2 to 3 minutes more or until wrap is toasted and fillings are heated through.) Tips Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water. Originally appeared: Diabetic Living Magazine Rate It Print Nutrition Facts (per serving) 233 Calories 12g Fat 28g Carbs 17g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 wrap Calories 233 % Daily Value * Total Carbohydrate 28g 10% Dietary Fiber 14g 51% Total Sugars 3g Protein 17g 35% Total Fat 12g 15% Saturated Fat 0g 1% Cholesterol 24mg 8% Vitamin A 1162IU 23% Vitamin C 35mg 39% Folate 21mcg 5% Sodium 388mg 17% Calcium 213mg 16% Iron 3mg 18% Magnesium 9mg 2% Potassium 245mg 5% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved