Summer means bell pepper harvesting, and that’s what Walk Georgia is focusing on this week. Despite being available all year, the general consensus is that bell peppers are tastiest during the summer! These peppers are a great source of Vitamin E and antioxidants. Both of these nutrients boost the immune system to make it better at fighting off disease! Vitamin E is also good for controlling your cholesterol. An added benefit of bell peppers is that they are very colorful. Bell peppers can make any dish look vibrant and fun! This makes them popular with kids, and can be a good way to introduce children to veggies! That means adding bell peppers to your diet is a win-win all around!
This dish also features jicama. While it is known as the Mexican turnip, jicama has the flavor and texture of an apple! This ingredient will some sweetness and crunchiness to your wrap! Even better, jicama is a healthy source of fiber and carbohydrates. The body uses fiber to help with digestion and blood pressure, while carbohydrates are used as an energy source!
Read on for a delicious black bean wrap recipe featuring bell peppers to brighten up your table.
Black Bean Wraps:
- 1 cup dried black beans
- 1 tablespoon olive oil
- 1/2 medium onion, diced
- 1 medium carrot, diced
- 1/8 cup diced celery
- 3 cloves garlic
- 3 cups water
- 1/2 cup cooked quinoa
- Salt and freshly ground black pepper
- 1 cup diced jicama
- 1 green bell pepper, seeded and diced
- 1 red bell pepper, seeded and diced
- 1 jalapeño, seeded and minced
- 1 cup grilled or boiled corn kernels
- 1/2 medium red onion, diced, optional
- 1/4 cup red wine vinegar
- 2 tablespoons freshly squeezed lime juice
- 2 cloves garlic, minced
- 1 tablespoon Dijon mustard
- 1 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1/2 cup olive oil
- Whole wheat tortillas
- Baby spinach
- Fresh cilantro
Black bean wraps:
- Soak the black beans in cold water in the refrigerator overnight. Drain and rinse the soaked beans.
- In a medium saucepan pan over moderate heat, warm the olive oil. Add the onion, carrot, celery, and garlic and sauté, stirring occasionally, until soft and translucent, about 3 minutes. Add the beans and 3 cups water and bring to a boil. Lower the heat and simmer the beans, stirring occasionally, for 30 minutes. Remove the beans from the heat and cool.
- Transfer the beans to a food processor and purée until smooth. Transfer to a large bowl, add the cooked quinoa, and stir to combine. Season with salt and pepper
Jicama–grilled corn salsa:
- In a medium bowl, toss together the jicama, green and red bell peppers, jalapeño, corn, and red onion.
- In a blender combine the vinegar, lime juice, garlic, mustard, salt, and pepper. Blend well then slowly add the olive oil. Drizzle the vinaigrette over the salsa and stir to combine.
Warm the tortillas in the oven or microwave. Spread 1 tablespoon of the black bean purée down the middle of each tortilla then top with spinach, avocado, salsa, and cilantro.
Total calories: 363
Total fat: 16g
Dietary fiber: 9g
Saturated fat: 2g
Recipe courtesy of the United States Department of Agriculture.