• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Veggie Primer

  • Home
  • About
    • Why I’m An Unlikely Food Blogger
    • Why I Follow A Plant-Based (Vegan) Diet
  • Recipes
    • Meal Plans
    • Breakfast
    • Drinks & Smoothies
    • Salads
    • Soups & Stews
    • Sushi & Spring Rolls
    • Burgers, Sandwiches & Wraps
    • Pizza
    • Pasta
    • Grains
    • Casseroles & Pies
    • Sides
    • Dressings, Sauces & Spreads
    • Snacks & Desserts
    • Test Kitchen
  • Tips
    • Food Allergies
    • Healthy Living
    • Tools
  • Resources
  • Contact
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter

Black Bean Wrap – Quick and Easy Lunch

March 11, 2015

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! 

black bean wrap

This black bean wrap is a lunchtime favorite – especially when I’m pressed for time. Our busy lives can make eating healthy particularly challenging.

Take yesterday morning for example. 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 had only 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 susceptible to making poor choices.

Black Bean Wrap

black bean wrap

A little foresight goes a long way. I recently posted an article about the 6 Processed Foods I depend on to stay on track. Keeping these items on hand allows me to create healthy meals when I might otherwise be tempted to 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.

black bean wrap
Print Pin

Black Bean Wrap

Prep Time 5 minutes
Total Time 5 minutes
Servings 1

Ingredients

  • 1 large tortilla (whole grain or gluten-free)
  • 1/3 cup salsa (I like Chi Chi’s Thick and Chunky – Mild)
  • 1/3 cup black beans (low sodium, rinsed and drained if using canned)
  • 1/4 cup organic frozen corn
  • 1/4 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!

Note: I do not include nutrition information with my recipes because I subscribe to the theories presented in the book Whole and believe we should focus on eating a variety of whole foods instead of counting calories or keeping track of individual nutrients.

Easy plant-based black bean sandwhich wrap
Pin on Pinterest
Pinterest
Share on Facebook
Facebook
Tweet about this on Twitter
Twitter
Share on Reddit
Reddit
Email this to someone
email

Filed Under: Burgers, Sandwiches & Wraps, Recipes Tagged With: black beans, lunch

JOIN MY MAILING LIST

Subscribe to VeggiePrimer.com mailing list for weekly updates and get a FREE eBook: 7 Not-So-Obvious Tips for Eating Healthy!

Meal Plans

Week 9 Meal Plan - Vegan and Gluten-Free
Plant-Based Meal Plan Week 8
Week 7 Meal Plan Graphic
Week 6 Meal Plan Graphic
Previous Post: « Fiber – The Forgotten Nutrient
Next Post: Blueberry Snack Cake – Vegan and GF »

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 4, 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 4, 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 7, 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 8, 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 7, 2018 at 8:02 am

      Glad it was a hit! 🙂

      Reply
  6. Laura

    May 6, 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 6, 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 9, 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

Trackbacks

  1. Forget everything you have heard… – healthy hearty vegan says:
    May 18, 2016 at 3:14 pm

    […] http://veggieprimer.com/black-bean-wrap-quick-and-easy/ […]

    Reply
  2. The Best of Pinterest Wrap Recipes - Feeding My Kid says:
    November 3, 2016 at 11:01 am

    […] image credit: veggieprimer / Margaret Get the recipe here for this Black Bean Wrap […]

    Reply
  3. 13 Easy Plant Based Lunch Ideas for BUSY People says:
    April 25, 2020 at 9:50 am

    […] Black Bean Wrap – Quick and Easy Lunch | Veggie Primer […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Hi! I'm Margaret. I share simple recipes and insights on how to follow a plant-based lifestyle. Read More…

Learn with me

  • Contact
  • Workshops

JOIN MY MAILING LIST

Subscribe to VeggiePrimer.com weekly newsletter and get a free eBook: 7 Not-So-Obvious Tips for Healthy Eating SUBSCRIBE to my weekly newsletter and receive a free e-book.

Footer

Stay Connected

  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter

Note: The information I publish on Veggie Primer is based on my experience and represents my personal opinion. It is not intended to be a substitute for professional medical advice or treatment. Do not disregard professional medical advice or delay seeking it because of the information I share.

Copyright © 2021 | VeggiePrimer.com All rights reserved. Privacy | Terms| Note: As an Amazon Associate I earn from qualifying purchases.