Mayo Clinic Health Library Article

 Back to Health Library
Recipe: Black bean wrap

Recipe: Black bean wrap

Black bean wrap — one of many healthy recipes from Mayo Clinic.

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.


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.


Ingredients
  • 1 1/2 cups canned black beans, rinsed and drained
  • 1 1/2 cups frozen corn kernels, thawed to room temperature
  • 3 tablespoons chopped fresh cilantro
  • 2 tablespoons chopped green chili peppers
  • 4 green onions, diced
  • 1 tomato, diced
  • 1 tablespoon chopped garlic
  • 6 fat-free whole-grain tortillas, 10 inches in diameter
  • 3/4 cup shredded cheddar cheese
  • 3/4 cup salsa

Exchange Data
Dash
Dairy1/2 
Fats 
Fruits 
Grains
Meat 
Nuts_Seeds_Drybeans1/2 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat1/2 
Milk1/2 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories395 
Carbohydrate58 g 
Cholesterol15 mg 
Fiber12 g 
Monounsaturatedfat2 g 
Potassium 
Protein16 g 
Saturatedfat6 g 
Servingsize1 wrap 
Sodium752 mg 
TotalFat11 g 

2013-07-27

Find a physician

or Need Help Finding a Physician

Upcoming Events

Alzheimer's/Dementia Caregiver Support Group
Wed, Feb 21, 2018 - 10:00 AM - 12:00 PM More
Diabetes Screening
Thu, Feb 22, 2018 - 09:00 AM - 10:00 AM More
Body Awareness
Thu, Feb 22, 2018 - 10:00 AM - 11:00 AM More
View all Events >>