By Mayo Clinic Staff

Dietitian's tip:

Canned black beans can be high in sodium. If you're watching your sodium intake, be sure to rinse the beans well under cold running water — or make your own from scratch.

Number of servings

Serves 6
  1. Diabetes meal plan
  2. DASH diet
  3. Weight management
  4. Meatless
  5. Healthy-carb
  6. High-fiber

Ingredients

  1. 1 1/2 cups canned low-sodium black beans, rinsed and drained
  2. 1 1/2 cups frozen corn kernels, thawed to room temperature
  3. 3 tablespoons chopped fresh cilantro
  4. 2 tablespoons chopped green chili peppers (seeds removed)*
  5. 4 green onions, diced (including green stems)
  6. 1 tomato, diced
  7. 1 tablespoon chopped garlic
  8. 6 fat-free whole-grain tortilla wraps, 10 inches in diameter
  9. 3/4 cup shredded cheddar cheese
  10. 3/4 cup salsa

    11. *Use gloves when handling chilies and don't touch your face or eyes.

Directions

In a microwave-safe bowl, add the black beans, corn, cilantro, chili peppers, onions, tomato and garlic. Stir to mix evenly. Microwave on high power for 30 seconds to 1 minute. Stir and heat again for 30 seconds to 1 minute. Repeat until the mixture is hot.

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

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

Nutritional analysis per serving

Serving size: 1 wrap

  • Total carbohydrate 50 g
  • Dietary fiber 11 g
  • Sodium 633 mg
  • Saturated fat 4 g
  • Total fat 9 g
  • Trans fat 0 g
  • Cholesterol 13 mg
  • Protein 15 g
  • Monounsaturated fat 2 g
  • Calories 341
  • Added sugars 0 g
  • Total sugars 3 g
Oct. 05, 2017