Black Bean-Avocado Wrap

Plain yogurt is a great base for dressing. Pairing it with prepared salsa is an easy way to add flavor to canned black beans, which can be a bit bland. An added boost of herby cilantro and slightly spicy pepper Jack cheese ensures this healthy, five-minute lunch idea packs plenty of flavor.

recipe photo of the Black Bean Wrap
Photo: Sara Haas
Active Time:
5 mins
Total Time:
5 mins


  • 1 tablespoon low-fat plain strained yogurt (such as Greek-style)

  • 1 tablespoon tomatillo salsa

  • ¼ cup canned no-salt-added black beans, rinsed

  • 1 cup chopped or shredded lettuce

  • ¼ cup roughly chopped fresh cilantro leaves

  • 1 (8 inch) whole-wheat tortilla

  • 3 tablespoons shredded pepper Jack cheese

  • ¼ avocado, sliced


  1. Mix yogurt and salsa in a small bowl. Add beans and stir to coat.

  2. 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.

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