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SPICY BLACK BEAN AND AVOCADO WRAP
15

SPICY BLACK BEAN AND AVOCADO WRAP

NUTRITION
HEALTHY RECIPES
Feb 09, 2025

SPICY BLACK BEAN AND AVOCADO WRAP

The Spicy Black Bean and Avocado Wrap is a nutritious, plant-based meal that delivers bold flavours and satisfying textures. The creamy mashed avocado pairs perfectly with hearty black beans, creating a protein and fibre-rich filling that keeps you full for hours. A splash of lime juice enhances the flavours, adding a bright, tangy twist, while optional spices bring a mild heat. This sandwich is wrapped in a whole-wheat tortilla. This meal is packed with essential nutrients, making it an excellent choice for a quick lunch, light dinner or healthy snack. Black beans offer plant-based protein, while avocado provides heart-healthy fats, creating a balanced and delicious wrap. Enjoy it as a standalone meal, or customise it with additional toppings like fresh salsa, crunchy vegetables or a sprinkle of chilli flakes. Whether you’re meal-prepping for the week or need a fast and easy recipe, this wrap is a perfect choice.

RECIPE CATEGORY

Lunch, Snack, Brunch

SERVING SIZE

1 serving

CUISINE

Mexican, Latin-American

PREPARATION/TECHNIQUES

No-Cook, Quick & Easy, 5 Ingredients or Less

OCCASION/HOLIDAY

Healthy Eating, Light Meal, Summer Snack, Vegan Lunch

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, High Fibre, Quick & Easy, Healthy

DISH TYPE

Wrap, Sandwich

INGREDIENTS

There are the following ingredients for Spicy Black Bean and Avocado Wrap:

  • 1 small whole-wheat tortilla
  • 40g black beans, mashed
  • ¼ avocado, mashed
  • 1 tsp lime juice
  • ½ tsp chilli flakes (optional for heat)
  • Pinch of sea salt and black pepper (optional for seasoning)

FULL NUTRITIONAL INFORMATION

  • Calories: 210 kcal
  • Protein: 7g
  • Carbohydrates: 30g
  • Fibre: 8g
  • Sugar: 1g
  • Fat: 8g
  • Saturated Fat:5g
  • Sodium: 150mg
  • Iron: 10% DV
  • Vitamin C: 12% DV

PREPARATION

These are the following steps for the preparation of Spicy Black Bean and Avocado Wrap:

  • Mash The Black Beans: In a small bowl, use a fork to mash the black beans until they reach a chunky consistency.
  • Mash The Avocado: In a separate bowl, mash the avocado until creamy but slightly chunky.
  • Add The Lime Juice: Stir the lime juice into the mashed avocado to prevent browning and enhance the flavour.
  • Season The Mixture: Mix in chilli flakes, salt and black pepper if you are using it for added taste.
  • Warm The Tortilla: Lightly heat the tortilla in a dry pan for 10-15 seconds per side to make it more pliable.
  • Assemble The Wrap: Spread the black bean mixture evenly onto the tortilla, followed by the mashed avocado.
  • Roll The Wrap: Fold in the sides and roll the tortilla tightly from the bottom up to form a secure wrap.
  • Slice And Serve: Cut in half for easy eating and enjoy immediately.

PREP TIME

5 minutes

COOKING TIME

None

TIPS

Here are some tips for the preparation of Spicy Black Bean and Avocado Wrap:

  • Use Ripe Avocado: A well-ripened avocado ensures a creamy texture and blends smoothly with the black beans.
  • Adjust The Spice Level: Add more chilli flakes or a dash of hot sauce for extra heat or reduce them for a milder taste.
  • Enhance The Flavour: A sprinkle of cumin or smoked paprika adds depth and a smoky touch.
  • Warm The Tortilla Properly: Slightly heating the wrap makes rolling more manageable and prevents cracking.
  • Add Crunch: Layer in shredded lettuce, sliced radishes or diced bell peppers for extra texture.
  • Make It A Meal: Serve with a side of fresh salsa, guacamole or a small mixed salad for a more filling dish.

VARIATIONS

  • Protein Boost: Add cooked quinoa or a spoonful of hemp seeds for more protein.
  • Cheesy Twist: Sprinkle nutritional yeast or vegan cheese inside before rolling the wrap.
  • Mediterranean-Inspired: Mix in chopped olives, cherry tomatoes and a drizzle of tahini.
  • Extra Creamy Version: Stir a spoonful of hummus into the black bean mixture for a smoother texture.
  • Low-Carb Alternative: Swap the tortilla for a large lettuce leaf or collard greens.
  • Gluten-Free Option: Use a gluten-free tortilla or a sturdy grain-free wrap.

PREPPING AND STORAGE

  • Refrigeration: Store leftover black bean and avocado mixture in an airtight container for up to 24 hours. Assemble the wrap fresh for the best texture.
  • Meal Prep Tip: Mash the black beans in advance and store them separately from the avocado to prevent browning.
  • Freezing: It is not recommended, as avocados do not freeze well and may become watery when thawed.
  • On-The-Go Storage: Wrap tightly in foil or parchment paper and store in an insulated container to keep fresh.

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