Ingredients
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8 ounce Red Kidney Beansabout one can
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8 ounce whole Kernel Cornabout one can
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1 small Green Bell Pepper
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1/2 cup chunky-style Salsa
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1 tablespoon chopped Cilantro - Fresh
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4 Flour Tortillas8 to 10 inches in diameter
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1/2 cup shredded Cheddar Cheeseabout 2 ounces
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Variation
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Instead of fresh Cilantro, use 1 tablespoon chopped Parsley - Fresh
Steps for Easy Vegetarian Tortilla Wraps
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1
Done
1 Minute
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Prepare the kidney beans and kernel cornDrain the kidney beans in a strainer, rinse with cool water and place in a bowl. Drain the corn in a strainer. |
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2
Done
1 Minute
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Prepare the bell pepperCut the bell pepper lengthwise in half, and cut out seeds and membrane. Chop enough of the bell pepper to measure about 1/4 cup. |
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3
Done
4 Minutes
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Mix the ingredients and wrap into tortillasMix the beans, corn, bell pepper, salsa, and cilantro. Place the tortillas on a clean counter or on waxed paper. Spread about 1/2 cup of the bean mixture over each tortilla to within 1 inch of the edge. Sprinkle cheese over each tortilla. |
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4
Done
3 Minutes
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Prepare to heat the tortilla wrapsFold opposite sides of each tortilla up toward the center about 1 inch over the filling. Roll up tortilla, beginning at one of the open ends. Place wraps seam sides down, in the microwavable dish. |
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5
Done
2 Minutes
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Microwave the Vegetarian tortilla wrapsMicrowave uncovered on High 1 minute. Rotate dish 1/4 turn. Microwave 1 minute to 1 minute 30 seconds longer. Enjoy! |
Additional Info for Easy Vegetarian Tortilla Wraps
Vegetarian Tortilla Wraps is a recipe made especially for breakfast, also called South of the Border Wraps. This awesome vegetarian breakfast can be an excellent substitute for classic cereals with milk, and also healthy.
About the Vegetarian Tortilla Wraps recipe made especially for breakfast
No matter if you are vegetarian, have embraced vegan life, or simply had enough cereals at breakfast, this can be a great substitute if you’re looking for a new healthy way to start the day. I prepare these tortilla wraps two days a week because it’s better to eat more diversified, even at breakfast.
Some of my cooking friends prepare this type of food with meat in it. I don’t say it isn’t a good idea, but for breakfast, I prefer something lighter, therefore meatless is better. Every week I look for new ways to start the day. How can you smile more if not with light and healthy Mexican food?
What I use in these vegetarian tortilla wraps and why?
First of all, I use kidney beans as my “secret ingredient” due to the fact they have high quantities of folic acid, calcium, carbohydrates, fiber, and proteins, amongst other essential nutrients, all of which are important in the proper functioning of the body. Besides that, kidney beans lower cholesterol level, are suitable for diabetics, improves memory, boosts energy (like… a lot!), have anti-oxidative properties, a powerhouse of proteins (loved by all who go to the gym), are natural detoxifier, helps in weight loss, boosts immunity, have anti-aging properties, and a lot more!
Adding kernel corn as a secondary ingredient makes this recipe a “BooM!” of vitamins, great for breakfast. The kernel corn contains manganese, phosphorus, magnesium, zinc, copper, pantothenic acid (vitamin B5), folate (also known as vitamin B9), pyridoxine (Vitamin B6), niacin (known as vitamin B3), potassium and a lot more.
Besides kidney beans and kernel corn, I also add fresh cilantro or parsley (depending on what I have in my kitchen), bell pepper, chunky-style salsa, and Cheddar cheese. All of these great ingredients are wrapped in flour tortillas (~ 8 to 10 inches in diameter). The amount of each of these ingredients is carefully calculated to obtain a perfect balance of taste.
Notes and Tips
- Essential Equipment: a 9-inch square microwavable dish or dinner plate.
- If you have leftover rice from another dinner, stir 1/2 cup of it into the filling for these wraps.
- Fold opposite sides of each tortilla up toward the center about 1 inch.
