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    Home » All-Recipes

    Black Bean Wrap - Quick and Easy Lunch

    Published: Mar 11, 2015 · Modified: Jan 2, 2022 by Margaret · This post may contain affiliate links · This blog generates income via ads · 16 Comments

    This quick and easy vegan black bean wrap is made with healthy ingredients that are easy to keep on hand—and it travels well for on-the-go lunches! 

    Sliced black bean wrap on a plate with carrots
    Jump to:
    • A Little Planning Makes It Easy
    • How to Wrap a Tortilla
    • 📖 Recipe
    • 💬 Comments

    This black bean wrap is a lunchtime favorite—especially when I’m pressed for time. Our busy lives can make it hard to eat healthy!

    I recall a morning when my daughter’s school had a two-hour delay and then I had to rush off to a dentist appointment. By the time I returned home I only had a few minutes to throw together a quick lunch before I faced an afternoon full of meetings.

    Times like these are when we want to reach for something easy and satisfying and are most likely to making poor choices.

    A Little Planning Makes It Easy

    Ingredients for black bean wrap on an open tortilla

    A little planning goes a long way. My article 6 Processed Foods That Will Help You Eat Healthier shares tips that help me stay on track. Keeping these items on hand allows me to create healthy meals when I might otherwise reach for junk food.

    This black bean wrap recipe features four of the six foods: frozen veggies, canned beans, salsa, and a whole grain tortilla.

    How to Wrap a Tortilla

    Not sure how to wrap a tortilla? Watch this quick video.

    📖 Recipe

    sliced black bean wrap on a plate
    Print Pin

    Black Bean Wrap

    Prep Time 5 minutes
    Total Time 5 minutes
    Servings 1

    Ingredients

    • 1 large tortilla (whole grain or gluten-free)
    • ⅓ cup salsa (I like Chi Chi’s Thick and Chunky – Mild)
    • ⅓ cup black beans (low sodium, rinsed and drained if using canned)
    • ¼ cup organic frozen corn
    • ¼ avocado chopped
    • 1 Tbsp. black olives sliced
    • 1 cup baby greens (arugula is especially yummy)
    • 2 sprigs cilantro (optional)

    Instructions

    • Place frozen corn in a strainer and rinse with warm water for about ½ minute until thawed.
    • Warm tortilla in microwave about 30 seconds.
    • Pour salsa in a strip on the half of the tortilla that's closest to you.
    • Spread black beans, corn, avocado and olives over salsa.
    • Tear leaves off cilantro stems and sprinkle over bean mixture. (Discard stems.)
    • Top with baby greens.
    • Fold side edges of wrap over the ingredients and then roll from the front edge closest to you.
    • Slice the wrap in half and enjoy!

    Notes

    Nutrition information is a rough estimate.

    Nutrition

    Calories: 337kcal | Carbohydrates: 51g | Protein: 10g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 1048mg | Potassium: 876mg | Fiber: 16g | Sugar: 7g | Vitamin A: 1406IU | Vitamin C: 19mg | Calcium: 65mg | Iron: 2mg
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    Reader Interactions

    Comments

    1. Lindsey

      July 31, 2016 at 4:00 pm

      Is this okay to pack and eat cold?

      Reply
      • Margaret

        July 31, 2016 at 5:28 pm

        Absolutely Lindsey! I eat it at room temp or colder. It makes a great packable lunch for this reason. 🙂

        Reply
    2. Angelica

      August 18, 2016 at 5:53 pm

      Looks very delish!!!! I'm a new homeschooler this year and I'm trying to arrange a vegan meal plan for my 3 and 9 year old boys.... this looks like a keeper. Thanks !!!!

      Reply
      • Margaret

        August 18, 2016 at 7:31 pm

        Hi Angelica - yep - this one is definitely kid friendly along with being quick and easy. Enjoy! 🙂

        Reply
    3. Annemarie Koning

      December 04, 2016 at 8:31 am

      I made the wrap today and loved it, thank you for the recipe Margaret! I left the corn out and replaced it with fresh mango for a fruity bite. I think it matched well!

      Reply
      • Margaret

        December 04, 2016 at 1:00 pm

        Glad you enjoyed it Annemarie. I also add fresh mango from time to time. It's a tasty variation - thanks for sharing! 🙂

        Reply
    4. Liz

      March 07, 2018 at 11:25 pm

      If I’m preparing this wrap at 6am, won’t it get soggy by lunch time? Thanks for the recipe

      Reply
      • Margaret

        March 08, 2018 at 7:33 pm

        I haven't had any trouble with sogginess. This is one of my favorite lunches to pack.

        Reply
    5. Cheryl Tate

      April 29, 2018 at 12:01 am

      Thank you for an amazing recipe. I made it for a group as a vegan offering, then did the recipe with chicken. A definite crowd pleaser.

      Reply
      • Margaret

        May 07, 2018 at 8:02 am

        Glad it was a hit! 🙂

        Reply
    6. Laura

      May 06, 2019 at 2:19 am

      Just started to explore plant based food diet and this is the first what I tryed. I absolutely love this food and it will stay in my everyday menu. Thanks for sharing 🙂

      Reply
      • Margaret

        May 06, 2019 at 10:59 am

        Hi Laura - that's great to hear! Glad you liked it! An congrats on beginning your journey exploring a plant-based lifestyle. I encourage you to join my mailing list - I have some courses in development you may find interesting.

        Reply
    7. Lisa Wagner

      December 09, 2019 at 3:02 pm

      I’m new to plant-based eating. LOVED this easy lunch! Might just have one for dinner too! Thank you! This will definitely stay on my meal plan!

      Reply
      • Margaret

        December 10, 2019 at 2:08 pm

        That's wonderful to hear Lisa! Thank you! Congrats and best of luck with your plant-based journey!

        Reply
    8. Orsdia blogger

      February 27, 2020 at 8:23 am

      This is so nice, thanks for the recipe and ideas. I will try on my own.

      Reply
      • Margaret

        February 27, 2020 at 1:32 pm

        You're welcome! Enjoy. 🙂

        Reply

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