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Smoky Caribbean Wrap with Black Beans

Smoky Caribbean Wrap with Black Beans A CIF Food Is Medicine snack inspired by Caribbean flavors with emphasis on Anti-Inflammatory, Mediterranean Pattern, Healthy Fats, Whole Grain, CIF Approved. Designed for Food Is Medicine programming with fiber-rich plants, lean proteins, healthy fats, herbs, spices, and lower-sodium flavor building. This recipe supports practical, affordable meal planning for chronic disease prevention education and community cooking demonstrations.
Prep Time 20 mins
Cook Time 35 mins
Total Time 55 mins
Cooking Method:
Cuisine:
Courses:
Difficulty: Beginner
Cooking Temp: 400°F  C
Servings: 4
Estimated Cost: 14
Calories: 430
Best Season: All Seasons
Dietary: Gluten Free, Plant-Forward
Description
A CIF Food Is Medicine snack inspired by Caribbean flavors with emphasis on Anti-Inflammatory, Mediterranean Pattern, Healthy Fats, Whole Grain, CIF Approved.
Ingredients:
  • 1 cup black beans
  • 1 cup brown rice
  • 1 cup tomatoes
  • 1 cup spinach
  • 1 cup bell peppers
  • allspice
  • thyme
  • garlic
  • 1/4 cup pumpkin seeds
  • black pepper to taste
Instructions
  1. 1
    Preheat oven to 400°F and line a sheet pan if desired,
    Combine ingredients with olive oil, herbs, spices, and citrus,
    Roast or bake until vegetables are tender and protein is cooked through,
    Serve warm with fresh herbs or lemon.
Keywords: smoky caribbean wrap with black beans, caribbean, snack, anti-inflammatory, mediterranean pattern, healthy fats, whole grain, cif approved, 1 cup tomatoes, 1 cup spinach
Read it online: https://www.mcmh.us/recipe-maker/smoky-caribbean-wrap-with-black-beans/