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  • Maria’s Veggie Wrap

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

Recipe Source: Delicious Heart Healthy Latino Recipes


  • 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

Photograph of the completed recipe.
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.


  • 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.

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