URL of this page: https://medlineplus.gov/recipes/marias-veggie-wrap/

Maria's Veggie Wrap

A Heart-Healthy Recipe from the National Heart, Lung, and Blood Institute

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 fiber.


  • 1 medium red bell pepper, seeded and sliced
  • 1 medium yellow pepper, seeded and sliced
  • 1 onion, sliced
  • 1 tsp canola 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.

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