Black Bean and Spinach Wrap
A hearty and wholesome wrap featuring a warmly spiced black bean and spinach filling, all tucked into a soft, homemade whole wheat roti. It's a quick, nutritious, and satisfying meal perfect for lunch or a light dinner.
For 4 servings
5 steps. 30 minutes total.
- 1
Step 1
- a.Prepare the Roti Dough
- b.In a large bowl, mix the whole wheat flour and 1/4 tsp salt.
- c.Gradually add water and knead to form a soft, pliable dough. It should not be sticky.
- d.Knead for 5-7 minutes until smooth. Cover with a damp cloth and let it rest for 20 minutes.
- 2
Step 2
- a.Cook the Black Beans
- b.Drain the soaked black beans. Add them to a pressure cooker with 2 cups of fresh water and a pinch of salt.
- c.Pressure cook for 4-5 whistles or until the beans are soft and cooked through.
- d.Drain any excess water and set the cooked beans aside.
- 3
Step 3
- a.Make the Spinach and Bean Filling
- b.Heat oil in a pan over medium heat. Add cumin seeds and let them splutter.
- c.Add the chopped onion and sauté until translucent, about 3-4 minutes.
- d.Add the ginger-garlic paste and cook for another minute until the raw smell is gone.
- e.Stir in the chopped tomatoes and cook until they turn soft and mushy.
- f.Add all the spice powders: turmeric, red chili, coriander, and garam masala, along with 1/2 tsp salt. Sauté for a minute.
- g.Add the cooked black beans and mix well. Gently mash some of the beans with the back of a spoon to create a thicker consistency.
- h.Fold in the chopped spinach and cook until it wilts, about 2-3 minutes.
- i.Turn off the heat and stir in the lemon juice. Your filling is ready.
- 4
Step 4
- a.Cook the Rotis
- b.Divide the rested dough into 4 equal portions and roll them into smooth balls.
- c.Dust a ball with dry flour and roll it out into a thin circle, about 6-7 inches in diameter.
- d.Heat a tawa (griddle) over medium-high heat. Place the roti on the hot tawa.
- e.Cook for about 30 seconds until you see small bubbles. Flip and cook the other side for about a minute.
- f.Flip again and press gently with a spatula to help it puff up. Cook until golden brown spots appear on both sides.
- g.Repeat for the remaining dough balls.
- 5
Step 5
- a.Assemble the Wraps
- b.In a small bowl, mix the yogurt and chopped mint to make a simple spread.
- c.Take a warm roti and spread a thin layer of the mint yogurt on it.
- d.Place a generous amount of the black bean and spinach filling in the center.
- e.Roll the roti tightly to form a wrap. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For softer rotis, use lukewarm water to knead the dough.
- 2Don't overcook the spinach; it should be just wilted to retain its nutrients and color.
- 3You can prepare the filling and dough ahead of time and store them in the refrigerator for a quick meal.
- 4For a creamier filling, you can add a tablespoon of cream or cashew paste at the end.
Adapt it for your goals.
Vegan
Replace the yogurt spread with a plant-based yogurt, hummus, or a simple tahini sauce.
high proteinHigh protein
Add 100g of crumbled paneer or tofu to the filling along with the spinach for an extra protein boost.
gluten freeGluten free
Use store-bought gluten-free tortillas or make wraps using a gluten-free flour blend instead of whole wheat flour.
quickQuick
Use one 15-ounce can of black beans (rinsed and drained) instead of dried beans, and use store-bought rotis or tortillas to save time.
Why this is on our healthy list.
Rich in Plant-Based Protein
Black beans are an excellent source of protein, which is essential for muscle repair and growth.
High in Dietary Fiber
The combination of whole wheat and black beans provides ample fiber, promoting digestive health and keeping you full.
Packed with Vitamins and Minerals
Spinach is a powerhouse of nutrients like iron, Vitamin K, and Vitamin A, supporting bone health and vision.
Provides Sustained Energy
The complex carbohydrates from the whole wheat roti offer a slow and steady release of energy, preventing blood sugar spikes.
Frequently asked questions
Yes, this wrap is very healthy. It's rich in protein and fiber from black beans, vitamins from spinach, and complex carbohydrates from the whole wheat roti, making it a well-balanced meal.