FIESTA BLACK BEAN AND AVOCADO WRAP

FIESTA BLACK BEAN AND AVOCADO WRAP

Fiesta black bean and avocado wrap is a delicious, nutritious and satisfying meal bursting with bold Tex-Mex flavours. Creamy mashed avocado pairs perfectly with hearty black beans, while zesty salsa adds a spicy kick. Wrapped in a soft whole-wheat tortilla, this meal is high in fibre, healthy fats and plant-based protein, making it a fantastic option for a quick lunch, snack, or light dinner. Whether you’re looking for an easy meal on the go or a nutritious post-workout bite, this wrap delivers both taste and nourishment. Its minimal ingredients and no-cook preparation make it ideal for busy days when you need something wholesome yet effortless. Serve it as is, or pair it with a side salad, tortilla chips, or fresh guacamole. This wrap is a must-try for anyone who loves bold flavours and a satisfying crunch in every bite.

RECIPE CATEGORY

Lunch, Snack, Entrée

SERVING SIZE

1

CUISINE

Tex-Mex, Mexican

PREPARATION/TECHNIQUES

No-Cook, One-Pot Wonders

OCCASION/HOLIDAY

Cinco De Mayo, Picnic, Super Bowl, Summer, Family Reunion, Potluck, Party

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Quick and Easy, Vegetarian, Wheat / Gluten-Free (with GF tortilla), Low Fat

DISH TYPE

Wrap, Sandwich

INGREDIENTS

The following are the ingredients we need to prepare the Fiesta black bean and avocado wrap.

• 30g black beans

• ¼ avocado, mashed

• 1 small whole-wheat tortilla

• 1 tbsp salsa

FULL NUTRITIONAL INFORMATION

• Calories: 180

• Protein: 6g

• Carbohydrates: 26g

• Fat: 7g

• Saturated Fat: 1g

• Fibre: 7g

• Sugar: 2g

• Sodium: 180mg

PREPARATION

• Mash The Avocado: In a small bowl, mash the avocado with a fork until smooth.

• Prepare The Black Beans: Drain and rinse the black beans if using canned. Lightly mash them for a smoother texture or leave them whole for added bite.

• Assemble The Wrap: Lay the tortilla flat and spread the mashed avocado evenly.

• Add The Filling: Sprinkle black beans over the avocado and drizzle with salsa.

• Wrap It Up: Fold in the sides of the tortilla and roll it tightly from the bottom up.

• Serve Immediately: Slice in half and enjoy on its own or with a side of fresh vegetables.

PREP TIME

5 minutes

COOKING TIME

0 minutes

TIPS

Here are some helpful tips for you when making this fiesta black bean and avocado wrap.

• For Extra Heat: Add chopped jalapeños or a dash of hot sauce.

• Prevent Sogginess: If prepping in advance, keep salsa separate and add just before serving.

• Make It Creamier: Mix Greek yoghurt or sour cream into the avocado for a richer texture.

• Add Crunch: Toss in shredded lettuce or thinly sliced bell peppers.

• Upgrade The Protein: Add grilled chicken, tofu, or extra beans for a more filling meal.

VARIATIONS

• Vegan Version: Ensure the tortilla is vegan-friendly and use dairy-free salsa.

• Gluten-Free Option: Swap the whole-wheat tortilla for a gluten-free wrap or lettuce leaves.

• Cheesy Addition: Sprinkle shredded cheddar or crumbled feta for an extra layer of flavour.

• Citrus Twist: Add a squeeze of fresh lime juice for brightness.

• Spiced-Up Version: Mix cumin or smoked paprika into the black beans for extra depth.

PREPPING AND STORAGE

• Make-Ahead Option: Prepare all ingredients separately and assemble when ready to eat.

• Short-Term Storage: Wrap in foil or an airtight container and store in the fridge for up to 24 hours.

• Freezing: Not recommended due to the texture changes in avocado and salsa.

• Reheating: If adding cheese or protein, lightly toast the wrap on a skillet before serving.