Maria's Veggie Wrap (Burrito Vegetariano de María)

This fiber-rich wrap combines heart-healthy black beans and fresh vegetables with whole-wheat tortillas for a satisfying, nutrient-dense meal.

Ingredients

• 1 medium red bell pepper, seeded and sliced · 33 kcal
• 1 medium yellow pepper, seeded and sliced · 33 kcal
• 1 onion, sliced · 40 kcal
• 1 teaspoon canola oil · 36 kcal
• 1 can (15 ounces) low-sodium black beans, drained and rinsed · 504 kcal
• ½ avocado, peeled and diced · 113 kcal
• juice from 1 lime · 7 kcal
• ½ cup chopped fresh cilantro · 4 kcal
• 1 teaspoon chili powder (optional)
• 1 cup fat-free sour cream · 160 kcal
• 4 8-inch whole-wheat tortillas · 502 kcal
• 8 tablespoons fresh salsa · 37 kcal

Method

1. In a nonstick pan, saute the peppers and onion in the canola oil for 5 minutes over medium heat. Add the black beans, 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 (if using). Reserve half of this mixture for topping.

   

3. Stir the fat-free sour cream into the bean mixture and mix well.

   

4. Warm the whole-wheat tortillas in the microwave or in a pan on the stovetop.

   

5. Fill each warmed tortilla with 1/4 of the bean mixture and 1/4 of the avocado mixture, then drizzle 2 tablespoons of salsa over the filling.

   

6. Fold the ends of the tortilla over and roll up to make wraps. Top the veggie wraps with the remaining avocado mixture and serve.

   

Adapted from an NIH / NHLBI heart-healthy recipe (public domain). Portions, macros, diet checks and step photos by Besly.