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Diabetic & Heart Healthy

Wrap up some down-home Southern flavor with these tasty Southern Veggie Wraps. Lima beans, black-eyed peas and okra are spiced up with a dash of hot sauce for a delicious vegetarian wrap that is under 250 calories.

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  • 1 Tbsp olive oil
  • 1 small red onion, chopped
  • 3 garlic cloves, minced
  • 4 ears corn, kernels cut off and cobs discarded
  • 2 jalapeño peppers, seeded and finely chopped
  • 1 cup baby lima beans
  • 1 cup canned black-eyed peas, rinsed and drained
  • 1/2 lb okra, cut into 1/3-inch slices
  • 3/4 lb (1 pint) cherry tomatoes, halved
  • 3 Tbsp apple cider vinegar, or to taste
  • 1/4 cup chopped fresh basil
  • 1 Tbsp hot sauce, or to taste
  • 1/8 tsp salt
  • Black pepper to taste
  • 8 flour tortillas (6-inch diameter)


  • In a skillet, heat the oil over medium heat. Add the onion and cook, stirring, until softened. Add garlic and cook, stirring, 1 minute. Stir in corn, jalapeños, lima beans, black-eyed peas, okra and tomatoes and cook, stirring, until vegetables are tender, about 7 minutes. Stir in vinegar, basil, hot sauce, salt and black pepper to taste.
  • Lay the tortillas on a flat surface. Fill the tortillas with the vegetable mixture. Roll and serve.

Nutrition Facts

Serves 8

Serving size: 1 wrap

Per Serving: Calories: 225 Fat: 5g Saturated Fat: 0g Cholesterol: 0mg Sodium: 290mg Carbohydrates: 38g Fiber: 7g Protein: 7g

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Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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