Vegetarian

Yam Bean wrap mix takes 6 minutes to prepare.

Yam Bean wrap mix takes 5 minutes to cook.

Yam Bean wrap mix makes 1 servings.

The ingredients for Yam Bean wrap mix are:

1 19 oz can of beans ( black, kidney, garbanzo or whatever)-130 per half cup
generous cup of yams/sweet potato/squash - whichever you have
pita bread or wraps of some kind
1 tablespoon cumin
1 tsp cayenne
dash salt
1 tablespoon of oil

Here is how you make Yam Bean wrap mix:

You could add onions and or garlic but I have problems with too much of either so we don't. Start the oil in a cast iron frying pan on lowish temp.( this is where you'd add garlic or onions if you are having them) Mash the beans , add the spices and yam and mix well. Add to the pan and saute for three to five minutes until warm. If you are making up wraps you can of course add fresh basil, cilantro, tomatos lettuce and so on. Sometimes I just eat it on a plate without a wrap or bread. And sometimes I eat it with brown rice.Serving Size: 4 servings suitable to put in a wrap or pitaNumber of Servings: 1Recipe submitted by SparkPeople user LAURIEAPRIL.

The nutritional information for Yam Bean wrap mix is:

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 696.5

• Total Fat: 15.2 g
• Cholesterol: 0.0 mg
• Sodium: 18.9 mg
• Total Carbs: 117.4 g
• Dietary Fiber: 30.4 g
• Protein: 25.9 g

The dietary needs meet for Yam Bean wrap mix is Vegetarian