Yam and Black Bean Wraps Louisiana
Savor the bold, vibrant flavors of the South with these Louisiana-inspired Yam and Black Bean Wraps. Packed with tender cubes of yam, protein-rich black beans, sweet corn kernels, and a zesty kick of Cajun seasoning, this recipe effortlessly marries hearty and wholesome ingredients. The creamy mashed yams are balanced with a burst of freshness from lime juice, sliced avocado, and chopped cilantro, all tucked into warm flour tortillas for a satisfying handheld meal. Perfect for quick weeknight dinners or meal prep, these wraps come together in just 45 minutes and can be personalized with an optional drizzle of hot sauce for extra spice. Whether you're looking for a vegetarian main dish or a flavorful grab-and-go lunch, these wraps are a delicious tribute to Louisiana's rich culinary heritage.
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Recipe Information
Ingredients
- 2 medium-sized yam
- 2 tablespoons olive oil
- 1 medium-sized, diced yellow onion
- 3 cloves, minced garlic
- 1 15-ounce can (rinsed and drained) black beans
- 1 cup corn kernels
- 1.5 teaspoons Cajun seasoning
- 2 tablespoons lime juice
- 6 large flour tortillas
- 1 sliced avocado
- 0.25 cup, chopped fresh cilantro
- optional, to taste hot sauce
- to taste salt
- to taste ground black pepper
Instructions
Peel and dice the yams into small cubes, about 1/2-inch in size.
In a medium pot, bring water to a boil. Add the yam cubes and cook for 10-12 minutes until tender. Drain and set aside.
Heat the olive oil in a large skillet over medium heat. Add the diced onion and cook for 3-4 minutes, until translucent.
Add the minced garlic and sauté for another 1-2 minutes, being careful not to let it burn.
Stir in the cooked yam cubes, black beans, corn kernels, and Cajun seasoning. Cook for 5-7 minutes, slightly mashing the yams with the back of a wooden spoon to create a creamy texture.
Stir in the lime juice, and season the mixture with salt and ground black pepper to taste. Remove from heat.
Warm the flour tortillas in a dry skillet or microwave for easier rolling.
Assemble the wraps by spooning the yam and black bean mixture down the center of each tortilla. Top with sliced avocado, chopped cilantro, and a drizzle of hot sauce if desired.
Gently fold in the sides of the tortilla, then roll it tightly into a wrap. Repeat with the remaining tortillas.
Serve immediately and enjoy your flavorful Louisiana-inspired wraps!
Nutrition Facts
Calories |
1941 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.7 g | 69% | |
| Saturated Fat | 15.5 g | 78% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6396 mg | 278% | |
| Total Carbohydrate | 331.3 g | 120% | |
| Dietary Fiber | 51.6 g | 184% | |
| Total Sugars | 21.2 g | ||
| Protein | 56.6 g | 113% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 728 mg | 56% | |
| Iron | 17.4 mg | 97% | |
| Potassium | 3537 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.
