Veggie and Black Bean Wrap

Bursting with vibrant flavors and wholesome ingredients, this Veggie and Black Bean Wrap is a quick, healthy, and satisfying meal perfect for busy days. Made with soft whole wheat tortillas, creamy avocado, and protein-packed black beans, this wrap is layered with crisp shredded lettuce, juicy cherry tomatoes, and sweet red bell peppers for a delightful crunch. A squeeze of fresh lime and a hint of cilantro tie all the flavors together, while optional additions like sour cream and hot sauce allow for personalized flair. Ready in just 20 minutes, this recipe is a fantastic option for lunch, dinner, or even a grab-and-go snack. Perfect for vegetarians and easily adaptable, it's a delicious way to enjoy fresh, nutritious ingredients in every bite.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:5 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 pieces Large whole wheat tortillas
• 1 cup Black beans (canned, drained, and rinsed)
• 1 large Avocado
• 1 cup Cherry tomatoes
• 1 medium Red bell pepper
• 2 cups Shredded lettuce (or baby spinach)
• 1 cup Shredded cheddar cheese
• 2 tablespoons Cilantro (chopped)
• 2 tablespoons Lime juice
• 1 teaspoon Olive oil
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.25 cup Sour cream or Greek yogurt (optional)
• 1 teaspoon Hot sauce (optional)

Directions

Step 1

1. Prepare the vegetables: dice the avocado, quarter the cherry tomatoes, and thinly slice the red bell pepper.

Step 2

2. In a small bowl, mix the diced avocado with the lime juice, olive oil, salt, and black pepper. Mash lightly to combine, leaving it slightly chunky.

Step 3

3. Heat the whole wheat tortillas individually in a dry skillet over medium heat for about 30 seconds on each side to soften and lightly toast them.

Step 4

4. Assemble the wraps: lay a tortilla flat on a clean surface and spread a layer of the avocado mixture in the center.

Step 5

5. Add a layer of drained black beans (about 1/4 cup per wrap), followed by shredded lettuce or spinach, cherry tomatoes, red bell pepper slices, shredded cheddar cheese, and chopped cilantro.

Step 6

6. If desired, top with a dollop of sour cream or Greek yogurt and a splash of hot sauce for extra flavor.

Step 7

7. Fold in the sides of the tortilla and roll it up tightly to form a wrap. Repeat with the remaining tortillas and fillings.

Step 8

8. Serve immediately or wrap tightly in foil for an on-the-go meal. Enjoy!

Nutrition Facts

Serving size	(1303.8g)

Amount per serving	% Daily Value*
Calories	2108.9

Total Fat 111.5g	0%
Saturated Fat 41.0g	0%
Polyunsaturated Fat 5.0g
Cholesterol 151.1mg	0%
Sodium 4316.7mg	0%
Total Carbohydrate 225.1g	0%
Dietary Fiber 48.6g	0%
Total Sugars 17.2g
Protein 75.3g	0%

Vitamin D 0IU	0%
Calcium 1243.6mg	0%
Iron 14.5mg	0%
Potassium 2985.2mg	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: 45.5%

Protein: 13.7%

Carbs: 40.8%