SPICY BLACK BEAN AND AVOCADO ENERGISING WRAP
The Spicy Black Bean And Avocado Energising Wrap is a nutritious and 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 and tangy twist, while optional spices bring a mild heat. 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 Spicy Black Bean And Avocado Energising Wrap is a perfect choice.
RECIPE CATEGORY
Lunch, Brunch
SERVING SIZE
1
CUISINE
Mexican, Latin-American
PREPARATION/TECHNIQUES
No-Cook, 5 Ingredients or Less
OCCASION/HOLIDAY
Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, High Fibre, Quick & Easy, Healthy
DISH TYPE
Tacos & Wraps
INGREDIENTS
The following are the ingredients required for the preparation of Spicy Black Bean And Avocado Energising Wrap:
- 40 grams | 1.41 ounces | 1 small whole-wheat tortilla
- 40 grams | 1.41 ounces | black beans, mashed
- 35 grams | 1.23 ounces | ¼ avocado, mashed
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon lime juice
- 1 gram | 0.04 ounces | ½ teaspoon chilli flakes (optional for heat)
- 5 gram | 0.02 ounces | pinch of sea salt (optional for seasoning)
- 5 gram | 0.02 ounces | pinch of black pepper (optional for seasoning)
FULL NUTRITIONAL INFORMATION
- Calories: 377 kilocalories
- Protein: 11.9 grams
- Fat: 14.4 grams
- Saturated Fat: 2.6 grams
- Carbohydrate: 52.7 grams
- Sugars: 9.8 grams
- Fibre: 13.7 grams
- Sodium: 895 milligrams
PREPARATION
These are the following steps for the preparation of Spicy Black Bean And Avocado Energising 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 to 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.
PREPARATION TIME
5 minutes
COOKING TIME
None
TIPS
Here are some tips for the preparation of Spicy Black Bean And Avocado Energising 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-Carbohydrate 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 Preparation Tip: Mash the black beans in advance and store them separately from the avocado to prevent browning.
- Freezing: It is not recommended because 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.
