By Mayo Clinic Staff

Dietitian's tip:

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

To make this plant based, leave out cheese and sour cream or use plant based options.

Number of servings

Serves 4
  1. Healthy carb
  2. High Fiber


  1. 1 cup diced fresh tomatoes
  2. 1 1/2 tablespoons chopped fresh cilantro
  3. 4 fat-free whole-wheat tortillas, 8 inches in diameter
  4. 1 cup low-sodium black beans, drained
  5. 1 cup chopped lettuce
  6. 1/2 cup finely shredded cheddar cheese
  7. 1/4 cup reduced-fat sour cream
  8. 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.

Nutritional analysis per serving

Serving size: 1 wrap

  • Calories 211
  • Total fat 7 g
  • Saturated fat 4 g
  • Trans fat 0 g
  • Monounsaturated fat 2 g
  • Cholesterol 20 mg
  • Sodium 422 mg
  • Total carbohydrate 26 g
  • Dietary fiber 13 g
  • Total sugars 2 g
  • Added sugars 0 g
  • Protein 11 g
July 29, 2022