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Toasted black bean & vegetable tortilla with avocado salsa
Mayo Clinic Diet1
| Prep | 10 min | |
| Cook | 10 min |
- Tomato, 1 medium, whole, diced
- Avocado, 2 tbsp(s), diced
- Cilantro, fresh, 1 tbsp(s), shredded
- Lime, ¼ lime(s), juiced
- Black pepper, 1 dash(es)
- Extra virgin olive oil, 1 tsp(s)
- Black beans, canned, ½ cup(s), drained and rinsed
- Paprika, ½ tsp(s)
- Garlic powder, ¼ tsp(s)
- Cumin, ground, ½ tsp(s)
- Cayenne pepper, 1 pinch(es)
- Whole-wheat tortilla, 1 tortilla(s)
- Baby spinach, 1 handful(s)
- Red bell pepper, cooked, ½ pepper(s), cut into strips
Method
To make the salsa, combine the tomato, avocado, cilantro, lime juice and black pepper in a bowl. Stir well.
Over a medium heat, add olive oil. Add the beans, paprika, garlic powder, cumin and cayenne to the pan and stir to combine. Cook for 5 to 6 minutes, stirring constantly so it doesn’t burn.
Once soft and fragrant, roughly mash the bean mix with a fork to get a chunky texture.
Spread the bean mix over the tortilla, then top with spinach and red bell pepper and fold.
Serve with the salsa to spoon over your wrap.
Nutrition facts per serve
Makes 1 serve
Food Groups
|
V
|
1.7 |
|
F
|
0.1 |
|
C
|
1.8 |
|
PD
|
1 |
|
Ft
|
1.9 |
|
S
|
0 |
Nutrition Facts
| Calories | 383 |
| Total Fat | 14.3 g |
| - Saturated Fat | 3.5 g |
| Cholesterol | 0 mg |
| Sodium | 695 mg |
| Total Carbohydrate | 53.8 g |
| - Dietary Fiber | 18.1 g |
| - Total Sugars | 7.8 g |
| -- Added Sugars | 0 g |
| Protein | 14.7 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy to prepare recipes show you how good food can be great — and great for you, too.