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 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
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
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.
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. 🙂