Black Bean Wrap – Quick and Easy Lunch
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!
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.
Black Bean Wrap: A Little Planning Makes It Easy
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. It shows all the steps for preparing this meal.
What Kind of Tortilla Works Best?
Before my gluten sensitivity became an issue, I preferred Boghosian Valley Bread’s whole wheat lavash (which I could usually find at Hannaford’s grocery stores.) Now that I have to avoid gluten, I’m still looking for a good option. (I welcome suggestions!) I use Food For Life’s brown rice tortillas. But truth be told, they are a little hard to bend. They make a better pizza crust than a wrap.
Black Bean Wrap
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!
Notes
Nutrition
Is this okay to pack and eat cold?
Absolutely Lindsey! I eat it at room temp or colder. It makes a great packable lunch for this reason. 🙂
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 !!!!
Hi Angelica – yep – this one is definitely kid friendly along with being quick and easy. Enjoy! 🙂
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!
Glad you enjoyed it Annemarie. I also add fresh mango from time to time. It’s a tasty variation – thanks for sharing! 🙂
If I’m preparing this wrap at 6am, won’t it get soggy by lunch time? Thanks for the recipe
I haven’t had any trouble with sogginess. This is one of my favorite lunches to pack.
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.
Glad it was a hit! 🙂
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 🙂
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.
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!
That’s wonderful to hear Lisa! Thank you! Congrats and best of luck with your plant-based journey!
This is so nice, thanks for the recipe and ideas. I will try on my own.
You’re welcome! Enjoy. 🙂