Skip to Content

Southwestern wraps

Serves 4

Medically reviewed on Apr 4, 2017

Dietitian Tip

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


  • 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
  • 1/2 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)

Serving Size1 wrap
Carbohydrate26 g
Cholesterol20 mg
Fiber13 g
Protein11 g
Sodium422 mg
Monounsaturated Fat2 g
Saturated Fat4 g
Total Fat7 g

© 1998-2018 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of use