Black Bean and Avocado Wraps
Avocado and beans keep this lightened-up wrap tasty and satisfying, and Old El Paso flour tortillas and Hot Thick ‘n Chunky Salsa give them …
By Paula Jones
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 4 servings
• 1 (15 ounce) can black beans, rinsed and drained
• 2 tablespoons red onion, diced
• 2 cloves garlic
• 2 tablespoons lime juice
• 2 tablespoons water
• 1/2 teaspoon cumin
• 1/4 teaspoon cayenne pepper
• 1/4 cup cilantro leaves
• 4 Siete Grain-Free Cassava and Chia tortillas
• 4 tablespoons salsa
• 1 medium avocado, diced
• 1 tomato, sliced
• 1 bunch romaine lettuce leaves
1. In a food processor or high-speed blender, puree the beans, red onion, garlic, lime juice, water, cumin, cayenne pepper and cilantro leaves.
2. Spread 1/4 of the black bean dip over the center of a tortilla, add salsa, avocado, tomato and lettuce. Roll tightly. Repeat with remaining tortillas. Serve immediately.
Serving size: 1 tortilla Calories: 240 calories, Fat: 10 grams, Saturated fat: 2 gram, Carbohydrates: 35 grams, Sugar: 2 grams, Sodium: 260 milligrams, Fiber: 10 grams, Protein: 8 grams, Cholesterol: 0 milligrams
Savings on 2 ingredient(s)
• 1/2 cup canned black beans, rinsed and drained
• 1/4 teaspoon cumin
• 2 tablespoons salsa
• 2 whole-grain tortillas
• 1/4 avocado, chopped
1. Mix black beans, cumin and salsa. Fill tortillas with bean mixture and chopped avocado.
PER SERVING: 323 cal., 7 g total fat (1 g sat. fat), 65 g carb. (15 g fiber), 14 g pro.
Scoop avocado flesh into small bowl. Add salt and lime juice; mix until smooth and creamy.
To assemble wraps, spoon avocado mixture onto center of each warmed tortilla. Top evenly with salsa, black beans and cilantro. Fold bottom third of tortilla over filling; fold sides in toward center, leaving top open. Serve immediately.
Our Black Bean and Avocado Wrap provides the perfect combination of vegetables and protein to keep you full for hours! Make these for your weekday lunch or serve them for a quick and easy dinner. You can even prepare a double batch of the black bean dip to enjoy with tortilla chips, vegetables or added to salads. You will love the vibrant colors, savory flavor profiles, and nutrient-rich ingredients in this recipe, all rolled up into one delicious, hand-held meal.
Nutrient Booster: Black Beans & Grain Free Wraps
This wrap is full of amazing nutrients. We especially love that black beans are rich in potassium, protein, and fiber, making them a power food that should be included in your daily diet. According to research, black beans are beneficial for heart health and can lower your risk of chronic disease. Because of the high fiber content in black beans, consuming them can lower your risk of weight gain, reduce inflammation, control your blood pressure and help protect your bones. Considered nature’s health food, the fiber and protein in black beans will help keep you feeling full and energetic for hours.
Think you need grains to make a quality wrap? Grain-Free wraps, such as Siete Tortillas, are gluten free, vegan and nutrient-dense. While grains are packed with so many vitamins and minerals, many people cannot properly digest them. For a nutritious and healthy alternative to the whole grain variety, our recipe, featuring grain-free wraps, will provide a healthy dose of nutrition that almost anyone can enjoy.
This Black Bean and Avocado Wrap pairs well with a delicious vegan side dish. Looking for that side? Try our Avocado Spinach Pesto Zoodlesor our Grilled Veggie Nourish Bowl for an all around perfect meal.
Here’s a recipe for easy black bean and avocado wraps that will have you enjoying lunch (or a light dinner) in minutes. If you have a snug container, they’re great to take to work or school, too. Make sure the wraps or tortillas you use are nice and fresh and pliable.
Starring in these wraps is the amazing avocado. Considered a superfood due to their cholesterol lowering properties, avocados are rich in fiber, carbs, antioxidants, potassium, and a variety of nutrients and minerals. Avocado has helped redefined the negative stigma associated with consuming fats. There’s a major difference between so-called good and bad fats, or rather trans fats versus unsaturated fats like polyunsaturated and monounsaturated; which, you guessed it — the latter is found in avocados. And lots of it.
But while you’re enjoying these wraps you won’t be thinking about any of that. Your palate will be enjoying the delicious flavors and textures, and that’s just how it should be!
Makes: 2 to 3 wraps
? One good-sized ripe avocado
? 1 to 2 tablespoons lime juice, to taste
? Pinch of salt
? Two 10-inch or three 8-inch flour wraps or tortillas
? 1 cup cooked or canned (drained and rinsed) black beans
? 1 medium tomato, finely diced
? Fresh herbs as desired (oregano, cilantro, parsley, etc.), or see variation
? Sriracha, salsa, or other hot sauce, optional
Peel, pit, and mash the avocado. Add lime juice to taste, and a pinch of salt.
Divide the mashed avocado between the wraps, spreading it down the middle. Scatter the black beans, tomatoes, and herbs over the avocado.
Spice up with sriracha, salsa, or other hot sauce if you’d like.
Fold one end over the ingredients, then fold two other sides over, leaving one end open. Or, fold whichever way you prefer — it will all taste great together! Serve at once.
Variation: Use fresh green sprouts or watercress in place of herbs.