While researching this week’s healthy ingredient, I was surprised to learn that mangos are the most widely-consumed fruit in the world. Their sweet smell and taste make them just as appealing as their high nutritional value – mangos are an excellent source of Vitamins C and A and a good source of fiber, Vitamin E, several B vitamins, and potassium. If the thought of cutting up a whole mango doesn’t appeal to you (even though it’s a fairly simple process), defrosted frozen mango chunks can easily be substituted for fresh in most recipes.
Veggie Mango Bean Wrap
2 green or red bell peppers, seeded and chopped
1 onion, peeled and sliced
1 (15-ounce) can low-sodium black beans, drained and rinsed
2 mangos, chopped
1 lime, juiced
½ cup fresh cilantro, chopped
1 avocado, peeled and diced
4 (10-inch) whole wheat flour tortillas, warmed in microwave or on stovetop
- In a nonstick pan, sauté bell peppers and onion for 5 minutes over medium heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes.
- In a small bowl, combine mangos, lime juice, cilantro, and avocado. Reserve half of mixture for topping.
- Fill warmed tortillas with ¼ bean mixture and ¼ mango mixture.
- Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture.
Recipe adapted from the United States Department of Agriculture