Healthy Ingredient of the Week – Mango

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


  1. 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.
  2. In a small bowl, combine mangos, lime juice, cilantro, and avocado. Reserve half of mixture for topping.
  3. Fill warmed tortillas with ¼ bean mixture and ¼ mango mixture.
  4. 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 

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