Avocado and black bean wraps
Avocado and black bean wraps are a quick, nutritious meal that combines creamy avocado with protein-rich black beans in a soft tortilla. Perfect for a healthy lunch or snack, these wraps are easy to assemble and full of flavour.
Cook time 1 min
Prep time 5 min
Ingredients:
1 avocado1 cup black beans
2 tortillas
Avocado and black bean wraps are a delicious, quick, and nutritious meal option that can be prepared in just a few minutes. This recipe combines the creaminess of ripe avocado with the hearty, protein-packed goodness of black beans all wrapped up in a soft tortilla, making it perfect for lunch, dinner, or a healthy snack.
Instructions:
- Avocado: Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with a fork until smooth and creamy.
- Black Beans: If using canned black beans, drain and rinse them thoroughly under cold water.
- Tortillas: Warm the tortillas slightly on a skillet over medium heat for about 30 seconds per side, or until they are flexible and warm. Alternatively, you can wrap them in a damp paper towel and microwave for 15-20 seconds.
- Spread Avocado: Place a warmed tortilla on a flat surface. Spread half of the mashed avocado evenly over the entire surface of the tortilla.
- Add Black Beans: Spoon half of the black beans on top of the avocado spread. Distribute them evenly across the tortilla.
- Starting from one end, roll the tortilla tightly to encase the filling. Be sure to tuck in the sides as you roll to keep the filling from spilling out.
- Repeat the process for the second tortilla with the remaining avocado and black beans.
- Slice each wrap in half, if desired, and serve immediately for the best taste and texture.
These avocado and black bean wraps are not only tasty but also highly nutritious, offering a balanced mix of healthy fats, protein, and fiber. They are easy to customize with additional ingredients and can be a great addition to your meal rotation. Enjoy your wraps as a standalone meal or pair them with a fresh salad for an even more wholesome experience.
Avocado and black bean wraps FAQ:
The wraps are ready to serve as soon as you have assembled the ingredients inside the tortillas. There’s no specific baking or cooking time since they are eaten cold or at room temperature after being filled.
Yes, you can store leftover wraps in an airtight container in the refrigerator for up to 1 day. However, the texture may change, especially if the avocado browns. It's best to consume them fresh.
You can substitute tortillas with lettuce leaves for a low-carb option or use whole grain or gluten-free tortillas if you have dietary restrictions.
Yes, you can use cooked black beans instead of canned. Ensure that they are well-seasoned and heated so they blend well with the avocado.
For extra flavor, consider adding ingredients like diced tomatoes, chopped cilantro, lime juice, or spices such as cumin and paprika.
Tips:
- Choose a ripe avocado: Ensure the avocado is ripe by gently pressing it; it should yield slightly to pressure but not be too mushy.
- Season the black beans: For enhanced flavor, consider seasoning the black beans with cumin, lime juice, and a pinch of salt before using them in the wrap.
- Warm the tortillas: Briefly warming the tortillas in a dry skillet or microwave makes them more pliable and easier to roll without tearing.
- Add fresh vegetables: To increase the nutritional value and add crunch, consider adding fresh vegetables like lettuce, tomatoes, or bell peppers.
- Use whole grain tortillas: For an even healthier option, choose whole grain tortillas which add extra fiber to the meal.
Nutrition per serving
1 ServingsCalories 760kcal
Protein 24g
Carbohydrates 100g
Fiber 36g
Sugar 2.73g
Fat 33g