¼ small purple cabbage, chopped
1 bell pepper (any color, preferably red), washed and chopped
1 mango, washed and chopped, or 1 cup cubed frozen mango, thawed
1 can low-sodium black beans, drained and rinsed
1 cup baby spinach
Juice of one lime
1 cup shredded low-fat cheese
½ cup plain non-fat or low-fat yogurt (regular or Greek)
½ teaspoon ground cumin
4 whole wheat tortillas
Rainbow Wrap
Servings: 4
Ingredients:
Directions:
- Mix cumin, plain yogurt and lime juice together.
- Spread each tortilla with 1-2 Tablespoons of yogurt mixture.
- Layer each tortilla with equal amounts of cabbage, bell pepper, mango, black beans, spinach and cheese.
- Roll up tortillas to make wraps.
Recipe Category
No cooking required
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Rainbow Wrap
Servings: 4
Ingredients:
¼ small purple cabbage, chopped
1 bell pepper (any color, preferably red), washed and chopped
1 mango, washed and chopped, or 1 cup cubed frozen mango, thawed
1 can low-sodium black beans, drained and rinsed
1 cup baby spinach
Juice of one lime
1 cup shredded low-fat cheese
½ cup plain non-fat or low-fat yogurt (regular or Greek)
½ teaspoon ground cumin
4 whole wheat tortillas
Directions:
- Mix cumin, plain yogurt and lime juice together.
- Spread each tortilla with 1-2 Tablespoons of yogurt mixture.
- Layer each tortilla with equal amounts of cabbage, bell pepper, mango, black beans, spinach and cheese.
- Roll up tortillas to make wraps.
Nutrition Facts
4 serving per container
Serving size 1 wrap
| Amount Per Serving | ||
|---|---|---|
| Calories | 360 | |
| % Daily Value* | ||
| Total Fat 5g | 6% | |
| Saturated Fat 2.5g | 13% | |
| Trans Fat 0g | ||
| Cholesterol 5mg | 2% | |
| Sodium 780mg | 34% | |
| Total Carbohydrate 61g | 22% | |
| Dietary Fiber 10g | 36% | |
| Total Sugars 19g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 21g | ||
| Vitamin D 1mcg | 6% | |
| Calcium 284mg | 20% | |
| Iron 2mg | 10% | |
| Potassium 918mg | 20% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.