Low Sodium Spicy Bean Wrap

Savor the bold flavors of a **Low Sodium Spicy Bean Wrap**, a wholesome, heart-healthy meal that doesn’t sacrifice taste. Packed with a protein-rich blend of low-sodium black and kidney beans, sautéed onions, and aromatic spices like smoked paprika and cumin, this wrap delivers a satisfying punch of heat balanced by creamy avocado-lime spread. Fresh, crunchy vegetables—including shredded carrots, crisp red bell peppers, and a handful of vibrant spinach—add layers of texture and a burst of nutrients. Wrapped in soft whole-grain tortillas, this recipe is quick and easy to prepare, requiring just 20 minutes from start to finish. Perfect for meal prep, on-the-go lunches, or a light dinner, this vegan-friendly dish is a flavor-packed way to stay healthy without the extra sodium.

Nutriscore Rating: 85/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 cup Low-sodium black beans, rinsed and drained
• 1 cup Low-sodium kidney beans, rinsed and drained
• 1 tablespoon Olive oil
• 0.5 medium Onion, finely diced
• 2 cloves Garlic, minced
• 1 teaspoon Cumin powder
• 1 teaspoon Paprika (preferably smoked)
• 0.25 teaspoon Cayenne pepper
• 2 tablespoons Fresh lime juice
• 1 medium Avocado
• 2 tablespoons Greek yogurt (unsweetened, optional for vegan alternative)
• 1 cup Shredded carrots
• 1 medium Red bell pepper, thinly sliced
• 2 cups Baby spinach or mixed greens
• 4 large Whole-grain tortillas (low sodium)

Directions

Step 1

Heat the olive oil in a medium skillet over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes until softened.

Step 3

Stir in the minced garlic, cumin, paprika, and cayenne pepper. Cook for 1 minute until fragrant.

Step 4

Add the low-sodium black beans and kidney beans to the skillet. Stir well and cook for another 3-4 minutes until heated through.

Step 5

Mash the beans slightly with the back of a spoon to create a chunky mixture. Remove from heat.

Step 6

In a small bowl, mash the avocado and mix with lime juice and Greek yogurt (or leave out yogurt to keep the recipe vegan). Mix until smooth.

Step 7

Warm the whole-grain tortillas on a dry skillet for 20-30 seconds on each side or microwave for 10 seconds to make them pliable.

Step 8

To assemble the wrap, spread a spoonful of the avocado mixture onto the center of a tortilla.

Step 9

Add a quarter of the bean mixture, followed by shredded carrots, sliced red bell peppers, and a handful of baby spinach or mixed greens.

Step 10

Fold in the sides of the tortilla and roll tightly to form a wrap.

Step 11

Repeat with the remaining tortillas and fillings.

Step 12

Serve immediately or wrap in parchment paper for an on-the-go meal.

Nutrition Facts

Serving size	(1281.6g)

Amount per serving	% Daily Value*
Calories	1426.3

Total Fat 51.4g	0%
Saturated Fat 7.9g	0%
Polyunsaturated Fat 4.1g
Cholesterol 1mg	0%
Sodium 541.7mg	0%
Total Carbohydrate 207.8g	0%
Dietary Fiber 57.3g	0%
Total Sugars 22.1g
Protein 54.0g	0%

Vitamin D 0IU	0%
Calcium 521.0mg	0%
Iron 20.4mg	0%
Potassium 3542.3mg	0%

*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.

Source of Calories

Fat: 30.6%

Protein: 14.3%

Carbs: 55.1%