Low Sodium Spicy Bean Wrap
Elevate your lunch game with this flavorful and nutritious Low Sodium Spicy Bean Wrap, a perfect choice for a heart-healthy, plant-based meal packed with bold spices and vibrant veggies. This quick and easy recipe combines tender, low-sodium black and kidney beans seasoned with aromatic cumin, smoked paprika, and a hint of cayenne for a deliciously spicy kick. Balanced with creamy avocado-lime spread and loaded with colorful shredded carrots, crisp red bell peppers, and fresh baby spinach, these wraps are both satisfying and guilt-free. Made with whole-grain tortillas and ready in just 20 minutes, they’re ideal for busy weekdays or meal prepping. Whether served warm or as a grab-and-go option, this high-fiber, low-sodium recipe proves that healthy eating can be irresistibly tasty!
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Recipe Information
Ingredients
- 1 cup Low-sodium black beans, rinsed and drained
- 1 cup Low-sodium kidney beans, rinsed and drained
- 1 tablespoon Olive oil
- 0.5 medium Onion, finely diced
- 2 cloves Garlic, minced
- 1 teaspoon Cumin powder
- 1 teaspoon Paprika (preferably smoked)
- 0.25 teaspoon Cayenne pepper
- 2 tablespoons Fresh lime juice
- 1 medium Avocado
- 2 tablespoons Greek yogurt (unsweetened, optional for vegan alternative)
- 1 cup Shredded carrots
- 1 medium Red bell pepper, thinly sliced
- 2 cups Baby spinach or mixed greens
- 4 large Whole-grain tortillas (low sodium)
Instructions
Heat the olive oil in a medium skillet over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened.
Stir in the minced garlic, cumin, paprika, and cayenne pepper. Cook for 1 minute until fragrant.
Add the low-sodium black beans and kidney beans to the skillet. Stir well and cook for another 3-4 minutes until heated through.
Mash the beans slightly with the back of a spoon to create a chunky mixture. Remove from heat.
In a small bowl, mash the avocado and mix with lime juice and Greek yogurt (or leave out yogurt to keep the recipe vegan). Mix until smooth.
Warm the whole-grain tortillas on a dry skillet for 20-30 seconds on each side or microwave for 10 seconds to make them pliable.
To assemble the wrap, spread a spoonful of the avocado mixture onto the center of a tortilla.
Add a quarter of the bean mixture, followed by shredded carrots, sliced red bell peppers, and a handful of baby spinach or mixed greens.
Fold in the sides of the tortilla and roll tightly to form a wrap.
Repeat with the remaining tortillas and fillings.
Serve immediately or wrap in parchment paper for an on-the-go meal.
Nutrition Facts
Calories |
1426 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.4 g | 66% | |
| Saturated Fat | 7.9 g | 40% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 542 mg | 24% | |
| Total Carbohydrate | 207.8 g | 76% | |
| Dietary Fiber | 57.3 g | 205% | |
| Total Sugars | 22.1 g | ||
| Protein | 54.0 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 521 mg | 40% | |
| Iron | 20.4 mg | 113% | |
| Potassium | 3542 mg | 75% | |
*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.
