Black Bean and Avocado Wrap
Savor the perfect balance of wholesome and fresh flavors with this Black Bean and Avocado Wrap recipe, a quick and nutritious meal ideal for busy lunches or light dinners. Packed into a soft whole wheat tortilla, this vibrant creation features creamy mashed avocado, tender black beans, juicy tomatoes, and a refreshing crunch from red onion and baby spinach. A zesty lime and cumin dressing ties everything together, bringing a burst of tangy spice to each bite. Ready in just 10 minutes with no cooking required, this simple yet satisfying wrap offers a plant-based, protein-rich option that's great for meal prepping or enjoying on the go.
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Recipe Information
Ingredients
- 4 pieces Whole wheat tortillas
- 1 cup Black beans (cooked or canned, rinsed and drained)
- 1 large Avocado
- 1 medium Tomato
- 0.25 cup Red onion
- 2 tablespoons Cilantro (fresh, chopped)
- 2 tablespoons Lime juice
- 1 tablespoon Olive oil
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 cups Baby spinach or mixed greens
Instructions
In a medium mixing bowl, combine the black beans, diced tomato, chopped red onion, and cilantro. Stir until well mixed.
In a small bowl, whisk together lime juice, olive oil, ground cumin, salt, and black pepper to create a dressing.
Pour the dressing over the black bean mixture and toss gently to coat all the ingredients evenly.
Slice the avocado in half, remove the pit, and scoop out the flesh. Mash it with a fork until smooth, or leave it chunky if desired.
Lay a tortilla flat on a clean surface. Spread an even layer of mashed avocado in the center of the tortilla.
Spoon a portion of the black bean mixture on top of the avocado spread.
Top the black bean mixture with a handful of baby spinach or mixed greens.
Carefully fold in the sides of the tortilla, then roll it tightly from one end to the other to create a wrap.
Repeat the process with the remaining tortillas and ingredients.
Serve immediately, or wrap each in parchment paper for an on-the-go meal. Enjoy!
Nutrition Facts
Calories |
998 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.7 g | 36% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4131 mg | 180% | |
| Total Carbohydrate | 157.1 g | 57% | |
| Dietary Fiber | 29.6 g | 106% | |
| Total Sugars | 17.6 g | ||
| Protein | 34.1 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 352 mg | 27% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 1748 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
