Monday, August 1, 2016



I came up with this recipe years ago as a way to use up leftover black beans and rice, one of our staple vegetarian dinners. Cooking the beans from scratch is easy in a slow cooker and allows me to control the sodium content, though canned beans work equally well. Two ears of leftover corn-on-the-cob yield the 1 cup of corn needed. The filling can be made a day in advance. The wraps can be assembled and refrigerated a few hours before serving if they are kept tightly covered so they don't dry out. They can also be wrapped individually in waxed paper to go in a sack lunch.


6 large wraps (any flavor) or large tortillas
1 ½ cups cooked black beans or 1 (15 oz.) can, drained and rinsed
1 ½ cups cooked brown rice
1 cup cooked corn (leftover or canned corn, drained)
¼ teaspoon salt
½ teaspoon chili powder
½ teaspoon ground cumin
½ teaspoon onion powder
a few grinds of pepper
¼ cup mayonnaise
¼ cup sour cream
Optional additions:  shredded lettuce, black olives, diced tomato, red bell pepper, salsa,
sliced avocado or guacamole.

In a large bowl, combine the beans, rice, and corn. In a small bowl, stir together the mayonnaise, sour cream and seasonings. Add the dressing to the bean mixture and stir gently. Refrigerate until ready to use. Prepare the optional ingredients. When ready to assemble, warm the wraps one at a time on a hot griddle or in the microwave for about 20 seconds to make them easier to fold. Spread a layer of avocado along the bottom two or three inches of one edge, leaving a one-inch border on the sides. Add shredded lettuce, olives, tomato, as desired. Spoon 1/3 to ½ cup of the rice/bean mixture on top and roll the wrap over once to enclose the filling. Fold the sides in to seal the ends and continue rolling tightly to the end. Place seam side down on a platter while preparing the remaining wraps. If not serving immediately, cover tightly and refrigerate. When ready to serve, cut each wrap in half diagonally and place on a bed of lettuce. Makes six large wraps.

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