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Southwestern wraps

July 29, 2022

Recipe

This black bean wrap is high in fiber and flavor.

Serves 4

To make a meal, serve these wraps with Spanish rice and slices of mango.

To make this plant based, leave out cheese and sour cream or use plant based options.

In a small bowl, stir together the tomatoes and cilantro. Set aside.

Wrap 2 tortillas in paper towels and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas.

Scoop the drained black beans into a microwave-safe bowl. Warm on high in the microwave for 1 minute. Stir to make sure the beans are heated through. Mash the beans with a fork.

To serve, spread 1/4 cup of the black beans on 1 tortilla. Top with 1/4 cup lettuce, 1/4 cup of the tomato-cilantro mixture and 2 tablespoons cheese. Fold the sides and the bottom of the tortilla up over the filling, and then roll to close. Garnish with 1 tablespoon sour cream and 1 tablespoons salsa. Repeat with the remaining tortillas and serve immediately.

1 cup diced fresh tomatoes
1 1/2 tablespoons chopped fresh cilantro
4 fat-free whole-wheat tortillas, 8 inches in diameter
1 cup low-sodium black beans, drained
1 cup chopped lettuce
1/2 cup finely shredded cheddar cheese
1/4 cup reduced-fat sour cream
1/4 cup salsa

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits 1 Grains and grain products Meats, poultry and fish 1/2 Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits 1 Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates 1 Fats Fruits 1/2 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 211 Calories 26 g Total carbohydrate 20 mg Cholesterol 13 g Dietary fiber 2 g Monounsaturated fat Potassium 11 g Protein 4 g Saturated fat 1 wrap Serving size 422 mg Sodium 7 g Total fat