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Nutrieat's Veggie Wrap

Nutrieat's Veggie Wrap

Star Rating

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:



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


  • 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


  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



% Daily Value*

Total Fat 


Saturated Fat






Total Carbohydrate


Dietary Fiber






* 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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