These wholesome wraps are loaded with heart-healthy avocado, protein-rich black beans, and crisp veggies, making them a perfect nutritious meal that’s both filling and delicious. Enjoy as a quick lunch, light dinner, or meal-prep option.
- Total Time: 10 minutes
- Preparation Time: 10 minutes
- Cooking Time: 0 minutes (no cooking required)
- Servings: 2
Contents
Ingredients
For the Wraps:
- 2 large gluten-free or whole-grain tortillas
- 1 ripe avocado, mashed
- 1 cup (150 g) black beans, drained and rinsed
- ½ cup cherry tomatoes, diced
- ¼ cup red onion, finely chopped
- ½ cup lettuce or spinach, chopped
- ¼ cup bell pepper, thinly sliced
- 1 tbsp lime juice
- ½ tsp cumin
- ¼ tsp sea salt
- ¼ tsp black pepper
For Garnish & Serving:
- 1 tbsp fresh cilantro, chopped
- ½ tsp red pepper flakes (optional, for heat)
- Lime wedges on the side
Optional Additions:
- ¼ cup shredded carrots (for extra crunch)
- 2 tbsp hummus (for extra creaminess)
- ¼ cup crumbled tofu or vegan cheese (for added protein)
Substitutions:
- Nut-free: No changes needed!
- Extra protein: Add grilled tempeh or chickpeas.
- No tortillas? Use lettuce wraps for a low-carb version.
Step-by-Step Instructions
- Prepare the Filling:
- In a bowl, mash the avocado with lime juice, cumin, salt, and black pepper.
- Stir in black beans, cherry tomatoes, red onion, and bell pepper.
- Assemble the Wraps:
- Lay the tortillas flat and spread the avocado-black bean mixture evenly.
- Top with lettuce or spinach.
- Roll & Slice:
- Tightly roll up the wraps and slice in half.
- Serve & Enjoy:
- Garnish with cilantro and red pepper flakes.
- Serve with lime wedges on the side.
Nutritional Information (Per Wrap)
- Calories: 320
- Protein: 10 g
- Fats: 12 g
- Carbohydrates: 45 g
- Fiber: 12 g
- Sugar: 3 g
Vitamins & Benefits
- Avocado: Provides healthy fats for sustained energy.
- Black Beans: Rich in fiber and plant-based protein.
- Lime Juice: Enhances digestion and adds freshness.
Did you know? Black beans contain resistant starch, which supports gut health and stabilizes blood sugar levels!
Storage Tips
- Refrigeration: Store assembled wraps in an airtight container for up to 24 hours.
- Meal Prep Tip: Prepare the filling in advance and assemble when ready to eat.
FAQ
❓ Can I make these ahead of time?
✔️ Yes! Just store the filling separately and assemble fresh.
❓ What can I pair with these wraps?
✔️ Serve with a side of salsa, guacamole, or a simple green salad.
❓ Can I heat these up?
✔️ Yes! Lightly toast in a pan for a warm, crispy wrap.
