Southwestern wraps

Dietician's Tip

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


  • 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


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.

Serving Information

Serves 4

Nutritional analysis per serving

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

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1
Nuts, seeds and dry beans: 1/2
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 1
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Protein and dairy: 1/2
Vegetables: 1

Last Updated Apr 4, 2017

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