Avocado and black bean wraps
Enjoy a quick and nutritious meal with these Avocado and Black Bean Wraps! Bursting with creamy avocado, protein-packed black beans, and perfectly wrapped in soft tortillas, this easy recipe is perfect for lunch or a light dinner. Ready in minutes, it offers a delicious balance of flavors and nutrients.
- 24 Mar 2025
- Cook time 1 min
- Prep time 5 min
- 1 Servings
- 3 Ingredients
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.
Ingredients:
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.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 550 grams |
| Energy | |
| Calories 760kcal | 38% |
| Protein | |
| Protein 24g | 17% |
| Carbohydrates | |
| Carbohydrates 100g | 29% |
| Fiber 36g | 98% |
| Sugar 2.73g | 3% |
| Fat | |
| Fat 33g | 38% |
| Saturated 4.86g | 16% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 14ug | 2% |
| Choline 100mg | 18% |
| Vitamin B1 0.58mg | 49% |
| Vitamin B2 0.63mg | 49% |
| Vitamin B3 6mg | 40% |
| Vitamin B6 0.86mg | 50% |
| Vitamin B9 330ug | 81% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 27mg | 30% |
| Vitamin E 6mg | 40% |
| Vitamin K 50ug | 40% |
| Minerals | |
| Calcium, Ca 190mg | 15% |
| Copper, Cu 1.02mg | 113% |
| Iron, Fe 7mg | 65% |
| Magnesium, Mg 220mg | 51% |
| Phosphorus, P 670mg | 54% |
| Potassium, K 1940mg | 57% |
| Selenium, Se 10ug | 18% |
| Sodium, Na 410mg | 28% |
| Zinc, Zn 3.89mg | 35% |
| Water | |
| Water 390g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |