Vegan black bean wrap
Indulge in our Vegan Black Bean Wrap, a delicious and nutritious meal packed with hearty black beans, zesty salsa sauce, sweet corn, creamy avocado, tangy olives, fresh arugula, and aromatic coriander leaves, all wrapped up in a soft tortilla. Perfect for a quick, healthy lunch or dinner!
- 16 Apr 2025
- Cook time 5 min
- Prep time 5 min
- 1 Servings
- 8 Ingredients
The Vegan Black Bean Wrap is a vibrant and nutritious meal, perfect for a quick lunch or a light dinner. Packed with protein from black beans, healthy fats from avocado, and a burst of flavors from a medley of fresh vegetables and herbs, this vegan wrap is sure to satisfy your cravings while keeping you energized.
Ingredients:
Instructions:
- Open the can of black beans, drain and rinse them thoroughly.
- Slice the avocado and olives.
- Chop the coriander leaves if they are not already pre-chopped.
- Heat a large skillet over medium heat.
- Place the tortilla in the skillet and warm it for about 30 seconds on each side, or until it is soft and pliable. Alternatively, you can warm the tortilla in the microwave for about 10-15 seconds.
- Lay the warm tortilla flat on a clean surface or a plate.
- Spread the black beans evenly over the center of the tortilla.
- Spoon the salsa sauce over the beans.
- Evenly distribute the sweet corn and slices of avocado over the salsa sauce.
- Scatter the sliced olives over the wrap.
- Add the arugula on top.
- Sprinkle the chopped coriander leaves over all the ingredients.
- Fold in the sides of the tortilla.
- Roll the tortilla from the bottom up, tightly enclosing the ingredients, to form a secure wrap.
- Slice the wrap in half if desired.
- Serve immediately and enjoy your Vegan Black Bean Wrap!
Tips:
- Warm the tortilla slightly on a pan or microwave before assembling to make it more pliable and easier to wrap.
- For a spicier kick, consider adding a few slices of jalapeño or a dash of hot sauce.
- To prevent the wrap from becoming soggy, drain the black beans and sweet corn thoroughly before adding them.
- If you prefer a creamier texture, mash the avocado slightly before spreading it onto the tortilla.
- You can make this wrap ahead of time; just be sure to store it in an airtight container in the fridge to keep it fresh.
- Feel free to customize the wrap with additional veggies like bell peppers, tomatoes, or shredded carrots.
With its delightful combination of flavors and textures, the Vegan Black Bean Wrap is a winning choice for anyone looking to enjoy a healthy and delicious meal. Whether you're a seasoned vegan or just exploring plant-based options, this refreshing wrap is sure to become a favorite.
| Nutrition Facts | |
|---|---|
| Serving Size | 670 grams |
| Energy | |
| Calories 640kcal | 32% |
| Protein | |
| Protein 33g | 21% |
| Carbohydrates | |
| Carbohydrates 110g | 31% |
| Fiber 40g | 101% |
| Sugar 7g | 7% |
| Fat | |
| Fat 12g | 14% |
| Saturated 1.91g | 6% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 40ug | 5% |
| Choline 130mg | 24% |
| Vitamin B1 0.72mg | 60% |
| Vitamin B2 0.68mg | 52% |
| Vitamin B3 6mg | 35% |
| Vitamin B6 0.64mg | 38% |
| Vitamin B9 330ug | 83% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 20mg | 23% |
| Vitamin E 5mg | 34% |
| Vitamin K 36ug | 32% |
| Minerals | |
| Calcium, Ca 240mg | 19% |
| Copper, Cu 1.08mg | 120% |
| Iron, Fe 10mg | 92% |
| Magnesium, Mg 220mg | 52% |
| Phosphorus, P 680mg | 55% |
| Potassium, K 1950mg | 57% |
| Selenium, Se 10ug | 18% |
| Sodium, Na 1320mg | 88% |
| Zinc, Zn 3.59mg | 33% |
| Water | |
| Water 510g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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