Recipe: Southwestern Wraps

Apr 26 8:15am | Tara Schmidt, RDN, LD | @taraschmidt

Lime, avocado, and bowl of black beans

Written by Madison Hemer, Mayo Clinic Dietetic Intern

Spice up your lunch time routine with these southwestern wraps. One serving is only 211 calories! Considering pairing it with Spanish rice and slices of mango to make a well-balanced meal.

Number of servings: 4

Serving Size:  1 wrap


  • 1 cup diced fresh tomatoes
  • 1 1/2 tablespoons chopped fresh cilantro
  • 4 fat-free whole-wheat tortillas, 8 inches in diameter
  • 1 cup low-sodium black beans, drained
  • 1 cup chopped lettuce
  • ½ cup finely shredded cheddar cheese
  • 1/4 cup reduced-fat sour cream
  • 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:

  • 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
  • Added Sugars 0 g
  • Protein 11 g

For this recipe and more, visit

Please sign in or register to post a reply.