![recipe photo of the Black Bean Wrap](https://cdn.statically.io/img/www.eatingwell.com/thmb/x6zZreGLsGpZMuXlWXjTL_Yi6oo=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/BlackBeanWrapEatingWell-3-e573ebe42c8a40739c85bb1619e32409.jpg)
Ingredients
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1 tablespoon low-fat plain strained yogurt (such as Greek-style)
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1 tablespoon tomatillo salsa
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¼ cup canned no-salt-added black beans, rinsed
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1 cup chopped or shredded lettuce
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¼ cup roughly chopped fresh cilantro leaves
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1 (8 inch) whole-wheat tortilla
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3 tablespoons shredded pepper Jack cheese
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¼ avocado, sliced
Directions
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Mix yogurt and salsa in a small bowl. Add beans and stir to coat.
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Place lettuce and cilantro on tortilla and top with the beans, cheese and avocado. Roll up and slice in half.
Nutrition Facts (per serving)
334 | Calories |
15g | Fat |
36g | Carbs |
14g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 1 | |
Serving Size 1 wrap | |
Calories 334 | |
% Daily Value * | |
Total Carbohydrate 36g | 13% |
Dietary Fiber 8g | 29% |
Total Sugars 2g | |
Protein 14g | 28% |
Total Fat 15g | 19% |
Saturated Fat 5g | 25% |
Cholesterol 20mg | 7% |
Vitamin A 4731IU | 95% |
Vitamin C 9mg | 10% |
Vitamin E 1mg | 9% |
Folate 109mcg | 27% |
Vitamin K 71mcg | 59% |
Sodium 432mg | 19% |
Calcium 269mg | 21% |
Iron 3mg | 17% |
Magnesium 54mg | 13% |
Potassium 573mg | 12% |
Zinc 1mg | 9% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.