Veggie Bean Wrap
Bursting with vibrant colors and bold flavors, this Veggie Bean Wrap is the ultimate healthy, fuss-free meal that satisfies on all fronts. Packed with protein-rich black beans, sweet corn, crisp cucumbers, and zesty cherry tomatoes, this recipe is a celebration of fresh, wholesome ingredients. Tied together with a tangy Greek yogurt dressing infused with lemon and a hint of cumin, these wraps are as flavorful as they are nutritious. Wrapped in warm, whole wheat tortillas and layered with fresh spinach or mixed greens, each bite offers a delightful balance of textures. Ready in just 20 minutes and perfect for lunch, dinner, or meal-prep, this recipe caters to health-conscious eaters and busy schedules alike. Perfect for vegetarians and packed with fiber, these wraps are proof that quick meals can be both delicious and nourishing!
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Recipe Information
Ingredients
- 4 pieces Whole wheat tortillas
- 1 cup Black beans (cooked or canned, drained and rinsed)
- 1 cup Sweet corn (canned or fresh)
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 1 medium Red bell pepper
- 1 medium Carrot
- 2 cups Fresh spinach or mixed greens
- 1 cup Plain Greek yogurt
- 1 tablespoon Lemon juice
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Wash all fresh vegetables thoroughly and pat them dry.
Dice the cherry tomatoes into quarters, peel and julienne the carrot, dice the cucumber, and chop the red bell pepper into small pieces.
In a large mixing bowl, combine the black beans, sweet corn, diced tomatoes, cucumber, red bell pepper, and julienned carrot.
In a separate small bowl, whisk together the Greek yogurt, lemon juice, ground cumin, garlic powder, salt, and black pepper to make the dressing.
Pour the dressing over the bean and vegetable mixture and toss gently to coat everything evenly.
Warm the whole wheat tortillas in a skillet over medium heat for about 30 seconds on each side or until pliable.
Lay each tortilla flat on a clean surface. Place a handful of spinach or mixed greens in the center of the tortilla.
Add a generous scoop of the bean and vegetable mixture on top of the greens.
Fold the bottom edge of the tortilla over the filling, then fold in the sides, and roll tightly to seal the wrap.
Slice the wraps in half (if desired) and serve immediately.
Nutrition Facts
Calories |
1293 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.3 g | 29% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 24 mg | 8% | |
| Sodium | 3106 mg | 135% | |
| Total Carbohydrate | 218.1 g | 79% | |
| Dietary Fiber | 41.1 g | 147% | |
| Total Sugars | 42.1 g | ||
| Protein | 68.2 g | 136% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 690 mg | 53% | |
| Iron | 15.4 mg | 86% | |
| Potassium | 3488 mg | 74% | |
*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.
