Black Bean and Corn Wraps
Packed with vibrant flavors and wholesome ingredients, these Black Bean and Corn Wraps are your go-to for a quick, healthy, and delicious meal. Featuring a savory medley of tender black beans, sweet corn, crisp red bell pepper, and zesty cherry tomatoes, tossed in fresh lime juice and spiced with cumin and chili powder, this recipe delivers the perfect balance of bold taste and fresh crunch. Wrapped in soft whole wheat tortillas and complemented by creamy avocado, shredded lettuce, and optional toppings like sour cream and cheese, these wraps are a versatile choice for lunch or dinner. Ready in just 20 minutes, these vegetarian wraps are not only easy to prepare but also packed with protein, fiber, and vibrant colors. Ideal for meal prep, picnics, or busy weeknights, these wraps are proof that healthy eating can be as satisfying as it is simple.
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Recipe Information
Ingredients
- 1 can (15 oz) Black beans
- 1 cup Corn kernels (fresh, frozen, or canned)
- 1 medium (diced) Red bell pepper
- 0.5 medium (diced) Red onion
- 1 cup (halved) Cherry tomatoes
- 0.25 cup (chopped) Cilantro
- 1 large (juiced) Lime
- 1 teaspoon Cumin
- 0.5 teaspoon Chili powder
- 0.5 teaspoon (or to taste) Salt
- 0.25 teaspoon (or to taste) Black pepper
- 4 large Whole wheat tortillas
- 1 large (sliced) Avocado
- 0.5 cup Sour cream or plain Greek yogurt (optional)
- 1 cup Shredded lettuce
- 0.5 cup Shredded cheese (optional)
Instructions
1. Rinse and drain the black beans thoroughly, and if using canned corn, drain it as well.
2. In a large mixing bowl, combine the black beans, corn, diced red bell pepper, diced red onion, cherry tomatoes, and chopped cilantro.
3. Squeeze the juice of one large lime over the mixture, and sprinkle in cumin, chili powder, salt, and black pepper. Toss everything together until well combined and coated with the lime juice and spices.
4. Warm the whole wheat tortillas in a dry skillet over medium heat for 30-60 seconds on each side, or wrap them in a damp paper towel and microwave for 20-30 seconds to make them pliable.
5. Lay each tortilla flat and add a few slices of avocado at the center. Top with the black bean and corn filling. Add shredded lettuce, a dollop of sour cream or Greek yogurt (if using), and shredded cheese, if desired.
6. Fold the sides of the tortilla inwards and roll it up tightly into a wrap. Repeat with the remaining tortillas and filling.
7. Serve immediately and enjoy your fresh and delicious Black Bean and Corn Wraps!
Nutrition Facts
Calories |
1638 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 83.2 g | 107% | |
| Saturated Fat | 30.9 g | 154% | |
| Polyunsaturated Fat | 3.7 g | ||
| Cholesterol | 120 mg | 40% | |
| Sodium | 2970 mg | 129% | |
| Total Carbohydrate | 185.2 g | 67% | |
| Dietary Fiber | 39.0 g | 139% | |
| Total Sugars | 33.3 g | ||
| Protein | 48.4 g | 97% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 764 mg | 59% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 3051 mg | 65% | |
*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.
