Veggie Wrap

Veggie Wrap

This tasty wrap is chock-full of yummy beans and vegetables and a great source

of fiber.

CAL/SERV :

367

PREP TIME :

15 MINS

YIELDS :

4 SERVINGS

COOK TIME:

15 MINS

INGREDIENTS
  • 1 medium red bell pepper, seeded and sliced
  • 1 medium yellow pepper, seeded and sliced
  • 1 onion, sliced
  • 1 tsp canola oil
  • 1 can (15½ oz) low-sodium black beans, drained and rinsed
  • ½ avocado, peeled and diced
  • Juice from 1 lime
  • ½ C chopped fresh cilantro
  • 1 tsp chili powder (optional)
  • 1 C fat-free sour cream
  • 4 (8-inch) whole-wheat tortillas
  • 8 Tbsp Fresh Salsa

INSTRUCTIONS
  1. In a nonstick pan, sauté the peppers and onion in the canola oil for 5 minutes over medium heat. Add beans, and stir well. Reduce heat to low and simmer for about 5 minutes, then set aside.
  2. In a small bowl, combine the avocado, lime juice, cilantro, and chili powder. Reserve half of the mixture for topping.
  3. Add sour cream to beans, and mix well.
  4. Warm tortillas in the microwave or in a pan on the stovetop.
  5. Fill a warmed tortilla with ¼ bean mixture and ¼ avocado mixture. Drizzle 2 tablespoons of salsa over the bean and avocado mixture. Fold ends of the tortilla over, and roll up to make wraps.
  6. Top the veggie wraps with remaining avocado mixture. Follow this process for the three other wraps.

Nutrition (per serving):

Calories 367, Total fat 6 g, Saturated fat 1 g, Cholesterol 5 mg, Sodium 318 mg, Total fiber 14 g, Protein 16 g, Carbohydrates 66 g, Potassium 976 mg

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute