Local fresh veggies in wraps ideal for vegetarians in the household

This easy-to-assemble wrap filled with fresh locally grown veggies will satisfy hungry appetites and is ideal for the vegetarians in your household. Simply spread, fill, roll and enjoy. Serve with additional salsa for dunking.

Fresh Mexican Wrap

2 field tomatoes, seeded and finely chopped

1 clove garlic, minced

1 green onion, sliced

Half sweet green pepper, finely chopped

125 ml ( 1/2 cup) each cooked corn kernels and grated medium cheddar cheese

30 ml (2 tbsp) chopped fresh cilantro or basil

15 ml (1 tbsp) wine vinegar (red or white)

10 ml (2 tsp) green hot sauce

1 ml ( 1/4 tsp) salt

375 ml (1 1/2 cups) canned black or kidney beans, drained and rinsed

125 ml ( 1/2 cup) chunky salsa

4 large whole-wheat tortillas (about 25 cm/10 inches in diameter)

4 leaves leaf or Boston lettuce

In a medium bowl, combine tomatoes, garlic, onion, green pepper, corn, cheese, cilantro, vinegar, hot sauce and salt.

In a separate bowl, coarsely mash beans with potato masher or fork; stir in salsa. Spread black bean mixture on each tortilla; top with lettuce leaf. Spoon tomato filling along centre of each tortilla. Fold up bottom of tortilla, then roll in sides to enclose filling.

Makes 4 servings.

Nutritional information per serving: 324 calories, 13 g protein, 8 g fat, 49 g carbohydrates.

Source: Foodland Ontario.