Black Bean and Corn Wraps

Black Bean and Corn Wraps Recipe - Vegetarian Dish from Mexico

Region / culture: Mexico | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

Black Bean and Corn Wraps are a delightful and nutritious option for anyone looking for a quick, easy, and healthy meal. This recipe combines the hearty flavors of black beans and corn with the zest of picante sauce and the warmth of cumin, all wrapped up in a soft tortilla shell. It's a versatile dish that can be customized with various toppings to suit any palate, making it a perfect choice for family dinners, quick lunches, or even as a healthy snack.

History

The origins of the Black Bean and Corn Wrap can be traced back to the traditional cuisines of Mexico and the Southwestern United States, where beans and corn have been staple ingredients for centuries. This recipe is a modern twist on these ancient foods, incorporating elements from Tex-Mex cuisine to create a dish that is both familiar and new. It reflects the growing trend towards plant-based eating and the incorporation of more legumes and vegetables into the diet.

Ingredients

1 can of black beans
1 can of corn
6" diameter tortilla shells
salsa or picante sauce
spices: garlic powder, chili powder, marjoram, ground cumin
Toppings: lettuce, chopped tomatoes, soy cheese

How to prepare

Rinse and drain the black beans thoroughly. Drain the corn. Mix both in a saucepan with approximately 0.5 cup of salsa (adjust the amount depending on the size of your cans of beans and corn). Heat over a medium-low burner, stirring frequently. Add more salsa if the mixture becomes too dry. Season with spices according to your taste. Cook until the mixture is hot and the flavors have blended well. To serve, fill warmed tortilla shells with the bean and corn mixture and add desired toppings.

Variations

For a non-vegetarian version, add grilled chicken or shrimp to the wrap.
Use different types of beans, such as pinto or kidney beans, for variety.
Include additional vegetables like bell peppers, onions, or spinach for extra nutrition and flavor.

Cooking Tips & Tricks

To ensure your Black Bean and Corn Wraps are as delicious as possible, consider these tips:

- Warm your tortillas before assembling the wraps to make them more pliable and prevent tearing.

- Use fresh salsa for the best flavor, or consider making your own for an extra touch of freshness.

- For a smoky flavor, add a pinch of smoked paprika to the bean and corn mixture.

- If you prefer a bit of heat, include some diced jalapeños or a dash of cayenne pepper.

Serving Suggestions

These wraps are best served warm, with a side of guacamole, salsa, or a fresh green salad. For a heartier meal, consider adding a side of Spanish rice or quinoa.

Cooking Techniques

The key technique in this recipe is sautéing the bean and corn mixture to blend the flavors. For best results, use a non-stick pan and stir frequently to prevent sticking and ensure even cooking.

Ingredient Substitutions

If soy cheese isn't available, any plant-based cheese can be used, or it can be omitted entirely.

- Fresh corn can be used instead of canned for a fresher taste.

- Whole wheat or gluten-free tortillas can be substituted for the regular tortillas to meet dietary needs.

Make Ahead Tips

The bean and corn mixture can be made in advance and stored in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave before serving.

Presentation Ideas

Serve the wraps on a colorful plate with a garnish of fresh cilantro or lime wedges. A dollop of sour cream or a sprinkle of cheese on top can add visual appeal and extra flavor.

Pairing Recommendations

A light, crisp white wine or a cold beer pairs well with the flavors of the wraps. For a non-alcoholic option, consider a sparkling limeade or iced tea.

Storage and Reheating Instructions

Store any leftover wraps (unassembled) in separate airtight containers in the refrigerator. The bean and corn mixture will keep for up to 3 days. Reheat in the microwave or on the stove, and assemble the wraps just before serving.

Nutrition Information

Calories per serving

A serving of Black Bean and Corn Wraps is relatively low in calories, making it an excellent choice for those monitoring their calorie intake. Each wrap contains approximately 300-400 calories, depending on the size of the tortilla and the amount of toppings used.

Carbohydrates

A serving of Black Bean and Corn Wraps provides a healthy dose of carbohydrates, primarily from the beans, corn, and tortillas. Black beans and corn are excellent sources of complex carbohydrates, which are essential for energy. A single serving may contain approximately 45-60 grams of carbohydrates, making it a fulfilling meal that can help power your day.

Fats

This recipe is low in fats, with most of the minimal fat content coming from the black beans and the soy cheese used as a topping. The total fat content per serving is typically around 3-5 grams, depending on the specific ingredients used. Using soy cheese as a topping instead of regular cheese keeps the dish plant-based and reduces the saturated fat content.

Proteins

Black beans are a fantastic source of plant-based protein, making the Black Bean and Corn Wraps a great option for vegetarians and vegans. A single serving of this dish can provide approximately 15-20 grams of protein, contributing significantly to daily protein requirements.

Vitamins and minerals

This recipe is rich in vitamins and minerals, thanks to the inclusion of black beans and corn. Black beans are a good source of folate, magnesium, and iron, while corn provides vitamins B and C, magnesium, and potassium. Together, they make the wraps not only tasty but also nutritionally balanced.

Alergens

The primary allergen to be aware of in this recipe is soy, due to the use of soy cheese. However, this dish is free from most common allergens, including dairy, nuts, and gluten (if gluten-free tortillas are used). Always check the labels of store-bought ingredients to ensure they meet your dietary needs.

Summary

Overall, Black Bean and Corn Wraps are a nutritious and balanced meal option. They provide a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. They are also relatively low in calories and can be easily modified to avoid common allergens.

Summary

Black Bean and Corn Wraps are a versatile, nutritious, and delicious meal option suitable for any time of day. With their balance of flavors and nutrients, they are sure to become a favorite in your meal rotation. Whether you stick to the original recipe or experiment with variations, these wraps offer a satisfying and healthy choice for any occasion.

How did I get this recipe?

I distinctly remember the moment I stumbled upon this recipe for Black Bean and Corn Wraps. It was a warm summer day, and I had just finished shopping at the local farmer's market. As I was unloading my bags, I noticed an elderly woman setting up a small stand nearby. Intrigued, I wandered over to see what she was selling.

To my delight, the woman had an array of fresh vegetables and herbs spread out on her table. As I perused her offerings, she struck up a conversation with me. She introduced herself as Mrs. Jenkins and explained that she was a retired chef who loved sharing her recipes with others.

Mrs. Jenkins pointed out a basket of plump black beans and a bushel of sweet corn, urging me to try out her recipe for Black Bean and Corn Wraps. She described it as a simple yet flavorful dish that was perfect for summer meals. Intrigued, I eagerly agreed to give it a try.

As Mrs. Jenkins guided me through the steps of preparing the wraps, I couldn't help but be captivated by her passion for cooking. She shared stories of her culinary adventures and the people she had met along the way. It was clear that she had a wealth of knowledge and experience when it came to creating delicious dishes.

After sampling the finished wraps, I was blown away by the combination of flavors and textures. The black beans added a hearty richness, while the sweet corn brought a burst of freshness. The addition of spices and herbs elevated the dish to a whole new level.

I knew right then and there that I had stumbled upon a gem of a recipe. Mrs. Jenkins graciously handed me a handwritten copy of the recipe, urging me to make it for my family and friends. I thanked her profusely and promised to do just that.

From that day on, Black Bean and Corn Wraps became a staple in my kitchen. I made them for potlucks, picnics, and family gatherings. Each time, they were met with rave reviews and requests for the recipe.

Over the years, I have tweaked the recipe to suit my taste, adding a squeeze of lime here, a sprinkle of cheese there. But the essence of Mrs. Jenkins' original recipe remains intact. It is a testament to the power of sharing and the joy of creating something delicious for others to enjoy.

As I look back on that fateful day at the farmer's market, I am filled with gratitude for Mrs. Jenkins and her generosity. She not only shared a recipe with me but also a piece of her heart and soul. And for that, I will always be grateful.