Our Black Bean and Avocado Wrap provides the perfect combination of vegetables, whole grains, and protein to keep you full for hours! You can take these for your weekday lunch, or serve them for a quick and easy dinner, but however you choose to eat these, we promise you won’t be disappointed.
This wrap is full of amazing nutrients, but we love that black beans are rich in potassium, protein and fiber, which makes it a power food that should be included in your daily diet. In one cup of black beans, there is 29g of fiber–119% of the daily value!–and studies have shown that having a high intake of dietary fiber has been associated with a lower risk of colerectal cancer (1). So go ahead and enjoy this amazing recipe–the vibrant colors, savory flavor profiles, and nutrient rich ingredients make it one that is sure to be a hit in your menu rotations.
Black Bean and Avocado Wrap
- 1 15 oz can black beans (rinsed & drained)
- 1-2 garlic cloves
- 2 tablespoons lime juice
- 2 tablespoons water
- ½ teaspoon cumin
- ¼ teaspoon cayenne pepper
- ⅓ cup red onion, diced
- 4 tortillas
- 4 tablespoons salsa
- 1 avocado, chopped
- 1 tomato, sliced
- 1 bunch romaine lettuce leaves
- In a food processor, blender or high-speed blender, puree the beans, garlic lime juice, water, cumin, cayenne pepper, cilantro, and red onion. Place in a separate bowl and set aside.
- Assemble the torillas, salsa, avocado, tomato, and romaine lettuce leaves, so it's easy to put together the wrap.
- Spread ¼ black bean dip evenly over center of tortillas, then spread salsa, avocado, sliced tomato and lettuce.
- Roll and serve immediately.
Depending on the wrap used the calorie count will change. The nutritional information is with a whole wheat wrap.
Dairy or non-dairy cheese could be added to this black bean and avocado wrap.
Serving size: 1 tortilla Calories: 260 calories, Fat: 10 grams, Saturated fat: 1 gram, Carbohydrates: 35 grams, Sugar: 2 grams, Sodium: 370 milligrams, Fiber: 11 grams, Protein: 10 grams, Cholesterol: 0 milligrams
(1) Effect of legume kernel fibres and citrus fibre on putative risk factors for colorectal cancer: a randomised, double-blind, crossover human intervention trial. American Journal of Nutrition. https://www.ncbi.nlm.nih.gov/pubmed/24060277