How many calories are in Bean and Zucchini Wrap?
Bean and Zucchini Wrap has about 305 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianVeganQuick Meals30 Minute Meals
Bean and Zucchini Wrap
Bean and Zucchini Wrap is a Dinner international recipe with 305 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
305 kcal
Total Time
20 min
Servings
1
Protein
6.9 g
About This Recipe
The story behind Bean and Zucchini Wrap
Bean and Zucchini Wrap is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around tortillas, beans, and zucchini.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 305 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Bean and Zucchini Wrap worth coming back to.
Ingredients
- Tortillas1 count (40 g)
- Beans1/2 cup (100 g)
- Zucchini1/4 count (50 g)
- Tomato1/4 count (33 g)
- Garlic1/2 clove (2 g)
- Oil1/2 tablespoon (5 ml)
Instructions
- 1
Step 1
For this recipe you need cooked beans.
- 2
Step 2
Heat the oil in a pan over medium-high heat.
- 3
Step 3
While heating, chop the garlic. Dice the zucchini and tomato.
- 4
Step 4
Once heated, add the vegetables, salt and pepper and stir-fry for 5-7 minutes.
- 5
Step 5
Then add the cooked beans and mix well.
- 6
Step 6
Let it cook for 1-2 more minutes and remove from heat.
- 7
Step 7
Warm the tortilla in a pan for 30 seconds per side.
- 8
Step 8
Fill the tortilla with the beans and vegetable mixture. Serve.
Nutrition Snapshot
Macros and micros at a glance
30/ 100
Forkd Score · Limited
This recipe scores well for fiber density relative to its per-serving calories.
Calories
305
Protein
6.9g
Carbs
30.4g
Fat
7.9g
Fiber
5.2g
Micronutrients
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Vegetarian
Yes
Vegan
Yes
Gluten Free
No
Dairy Free
No
Allergens
Tree Nut
Meal Prep and Storage
Make it easier to prep ahead
Bean and Zucchini Wrap can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Bean and Zucchini Wrap
How long does Bean and Zucchini Wrap take to make?
Bean and Zucchini Wrap takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Bean and Zucchini Wrap?
Most ingredients in Bean and Zucchini Wrap can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Bean and Zucchini Wrap?
Bean and Zucchini Wrap can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Bean and Zucchini Wrap?
Yes, Bean and Zucchini Wrap generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Bean and Zucchini Wrap?
Reheat Bean and Zucchini Wrap gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Bean and Zucchini Wrap up or down?
Yes. Bean and Zucchini Wrap is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Bean and Zucchini Wrap?
A large skillet, saucepan, or sheet pan works well for Bean and Zucchini Wrap. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Bean and Zucchini Wrap is cooked properly?
Bean and Zucchini Wrap is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Bean and Zucchini Wrap suitable for vegetarians?
Yes. Bean and Zucchini Wrap is suitable for vegetarians as written.
Is Bean and Zucchini Wrap gluten-free?
Bean and Zucchini Wrap is not reliably gluten-free as written. You can often adapt it with gluten-free swaps if needed.
Are there any allergen ingredients in Bean and Zucchini Wrap?
Yes. This recipe includes Tree Nut. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Bean and Zucchini Wrap ahead of time?
Bean and Zucchini Wrap can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Bean and Zucchini Wrap for my calorie or macro goals?
To make Bean and Zucchini Wrap higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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