lunch

Black Bean and Corn Salsa Wrap

PostpartumMexican-AmericanEasyServes 215 min

A whole wheat tortilla filled with black beans, corn, avocado, and a squeeze of lime.

This simple, fresh wrap pairs plant-based iron from black beans with a generous squeeze of vitamin C-rich lime juice, ensuring the mother's body can effectively absorb and use the iron to rebuild her stores. The whole grains, beans, and avocado provide a steady release of energy and healthy fats, essential for keeping mood and milk supply stable throughout the day. It's a quick, nourishing meal that can easily be eaten with one hand while holding the baby.

View Nutrition Facts

One serving≈530 kcal · 16 g protein

Calories530 kcal

Protein16 g

Carbs65 g · 6.5g sugar

Fat26 g · 4.4g sat

Fiber19 g

Sodium1,038 mg

Folate257 mcg DFE

Iron4.4 mg

Calcium100 mg

Choline58 mg

Iodine34 mcg

Zinc2.6 mg

from its ingredients

Ingredients

2 whole wheat tortillas
1 can (15 oz) black beans, rinsed and drained
1 ear corn, kernels sliced off
½ red bell pepper, diced
1 avocado, diced
¼ cup fresh cilantro, chopped
1 lime, juiced
1 tbsp olive oil
½ tsp ground cumin
¼ tsp salt

Method

1In a medium bowl, combine the black beans, corn kernels, diced red bell pepper, diced avocado, and chopped cilantro.
2Drizzle the olive oil and lime juice over the mixture. Sprinkle with cumin and salt, then toss gently to combine.
3Lay the tortillas flat and divide the salsa mixture evenly between them.
4Fold in the sides and roll up tightly into a wrap. Slice in half and serve.

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