Veggie and Black Bean Wrap
Bursting with vibrant flavors and wholesome ingredients, this Veggie and Black Bean Wrap is a quick, healthy, and satisfying meal perfect for busy days. Made with soft whole wheat tortillas, creamy avocado, and protein-packed black beans, this wrap is layered with crisp shredded lettuce, juicy cherry tomatoes, and sweet red bell peppers for a delightful crunch. A squeeze of fresh lime and a hint of cilantro tie all the flavors together, while optional additions like sour cream and hot sauce allow for personalized flair. Ready in just 20 minutes, this recipe is a fantastic option for lunch, dinner, or even a grab-and-go snack. Perfect for vegetarians and easily adaptable, it's a delicious way to enjoy fresh, nutritious ingredients in every bite.
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Recipe Information
Ingredients
- 4 pieces Large whole wheat tortillas
- 1 cup Black beans (canned, drained, and rinsed)
- 1 large Avocado
- 1 cup Cherry tomatoes
- 1 medium Red bell pepper
- 2 cups Shredded lettuce (or baby spinach)
- 1 cup Shredded cheddar cheese
- 2 tablespoons Cilantro (chopped)
- 2 tablespoons Lime juice
- 1 teaspoon Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Sour cream or Greek yogurt (optional)
- 1 teaspoon Hot sauce (optional)
Instructions
1. Prepare the vegetables: dice the avocado, quarter the cherry tomatoes, and thinly slice the red bell pepper.
2. In a small bowl, mix the diced avocado with the lime juice, olive oil, salt, and black pepper. Mash lightly to combine, leaving it slightly chunky.
3. Heat the whole wheat tortillas individually in a dry skillet over medium heat for about 30 seconds on each side to soften and lightly toast them.
4. Assemble the wraps: lay a tortilla flat on a clean surface and spread a layer of the avocado mixture in the center.
5. Add a layer of drained black beans (about 1/4 cup per wrap), followed by shredded lettuce or spinach, cherry tomatoes, red bell pepper slices, shredded cheddar cheese, and chopped cilantro.
6. If desired, top with a dollop of sour cream or Greek yogurt and a splash of hot sauce for extra flavor.
7. Fold in the sides of the tortilla and roll it up tightly to form a wrap. Repeat with the remaining tortillas and fillings.
8. Serve immediately or wrap tightly in foil for an on-the-go meal. Enjoy!
Nutrition Facts
Calories |
527 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.3 g | 35% | |
| Saturated Fat | 10.1 g | 51% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 38 mg | 13% | |
| Sodium | 1025 mg | 45% | |
| Total Carbohydrate | 57.4 g | 21% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 4.7 g | ||
| Protein | 19.2 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 306 mg | 24% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 812 mg | 17% | |
*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.
