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Home > Black bean wrap
  

Black bean wrap

Recipe Information

Servings 6
Preparation Time 15 Minutes
Cook Time 5 Minutes
Total Time 20 Minutes
Difficulty Easy
Main Ingredient Black Beans
Category Beans & Legumes
Meal Lunch; Dinner; Snack
Type Main Dish
Cuisine Mexican
Diet Low Fat; Low Cholesterol; Heart Health; High Protein; High Fiber

Ingredients

  • 1/2 cups canned black beans, rinsed and drained

  • 1 1/2 cups frozen corn kernels, thawed to room temperature

  • 3 tablespoons fresh cilantro, chopped

  • 2 tablespoons green chile pepper, chopped

  • 4 green onions, diced

  • 1 tomato, diced

  • 1 tablespoon garlic, chopped

  • 6 fat-free whole-grain tortillas, 10 inches in diameter

  • 3/4 cup shredded cheddar cheese 

  • 3/4 cup salsa 

 

Directions

  • In a microwave-safe bowl, mix the black beans, corn, cilantro, chili peppers, onions, tomato, and garlic. Microwave on high power for 1 minute. Stir and heat again for 1 minute. Repeat until the mixture is hot.

  • Place 2 tortillas between napkins or paper towels and microwave for 20 seconds on high. Repeat with the remaining tortillas.

  • To serve, place 1/2 cup of the bean mixture on 1 tortilla. Top with cheese and salsa. Fold in the sides, then fold the bottom up over the filling, rolling to close. Repeat with all tortillas, and serve immediately.

 

Nutrition (per serving)

  • Calories: 368 cal

  • Total fat: 4g

  • Saturated fat: 2g

  • Monounsaturated fat: 1g

  • Cholesterol: 10mg

  • Sodium: 800mg

  • Potassium: 185mg

  • Carbohydrate: 67g

  • Fiber: 7g

  • Protein: 16g

  • Calcium: 244mg