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Nutrieat's Veggie Wrap

Nutrieat's Veggie Wrap

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A Heart-Healthy Recipe from the Nutrieat

 

Image: C-Lounges


Prep time:

15 minutes

Cook time: 

15 minutes

Total time: 

 30 minutes

Number of Servings:

4

   

This tasty wrap is chock-full of yummy beans and vegetables and a great source of fibre.

Ingredients

  • 1 medium red bell pepper, seeded and sliced
  • 1 medium yellow pepper, seeded and sliced
  • 1 onion, sliced
  • 1 tsp canola/ healthy vegitable oil
  • 1 can (15 and 1/2 oz) low-sodium black beans, drained and rinsed
  • 1/2 avocado, peeled and diced
  • Juice from 1 lime
  • 1/2 cup chopped fresh cilantro
  • 1 tsp chili powder (optional)
  • 1 cup fat-free sour cream
  • 4 (8-inch) whole-wheat tortillas
  • 8 Tbsp Fresh Salsa

Directions

  1. In a nonstick pan, sauté the peppers and onion in the canola oil for 5 minutes over medium heat. Add beans, and stir well. Reduce heat to low and simmer for about 5 minutes, then set aside.
  2. In a small bowl, combine the avocado, lime juice, cilantro, and chili powder. Reserve half of the mixture for topping.
  3. Add sour cream to beans, and mix well.
  4. Warm tortillas in the microwave or in a pan on the stovetop.
  5. Fill a warmed tortilla with 1/4 bean mixture and 1/4 avocado mixture. Drizzle 2 tablespoons of salsa over the bean and avocado mixture. Fold ends of the tortilla over, and roll up to make wraps.
  6. Top the veggie wraps with remaining avocado mixture. Follow this process for the three other wraps.

Nutrition Information

4 servings per container

Serving size

1 wrap


Amount Per Serving

Calories

367

% Daily Value*

Total Fat 

6g

Saturated Fat

1g

Cholesterol

 5mg

Sodium 

318mg

Total Carbohydrate

 66g

Dietary Fiber

14g

Protein

 16g

Potassium

976mg


* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


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