Black Bean and Veggie Wrap
A wholesome and satisfying wrap filled with freshly cooked black beans, colorful bell peppers, and crisp lettuce, all tied together with a zesty lime-yogurt dressing. Perfect for a nutritious lunch on the go.
For 4 servings
4 steps. 35 minutes total.
- 1
Step 1
- a.Soak and Cook the Black Beans
- b.Rinse the dried black beans and soak them in plenty of water overnight, or for at least 8 hours.
- c.Drain the soaked beans and transfer them to a pressure cooker.
- d.Add 3 cups of fresh water. Secure the lid and cook on high pressure for 20-25 minutes, or until the beans are tender but not mushy.
- e.Let the pressure release naturally. Drain any excess water and set the cooked beans aside.
- 2
Step 2
- a.Make the Yogurt Dressing
- b.In a small bowl, whisk together the yogurt, fresh lime juice, and chopped coriander leaves.
- c.Mix until smooth and well combined. Set aside in the refrigerator.
- 3
Step 3
- a.Sauté the Vegetables and Beans
- b.Heat the olive oil in a large skillet over medium heat.
- c.Add the sliced onion and cook for 2-3 minutes until it begins to soften.
- d.Add the sliced bell pepper and cook for another 4-5 minutes, until tender-crisp.
- e.Stir in the cooked black beans, cumin powder, chili powder, salt, and black pepper.
- f.Cook for 2-3 minutes, stirring gently, until everything is heated through and well combined.
- 4
Step 4
- a.Assemble the Wraps
- b.Warm the tortillas in a dry pan for 30 seconds per side or in the microwave for 15-20 seconds to make them pliable.
- c.Lay a warm tortilla on a flat surface. Spread about 2 tablespoons of the yogurt dressing down the center.
- d.Top with a handful of shredded lettuce, followed by one-fourth of the black bean and veggie mixture.
- e.Fold in the sides of the tortilla, then roll it up tightly from the bottom.
- f.Repeat with the remaining tortillas and filling. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For easier rolling, warm the tortillas slightly before filling. This prevents them from cracking.
- 2Don't overcook the bell peppers; they should still have a slight crunch for the best texture.
- 3If you're short on time, you can quick-soak the beans by bringing them to a boil in water, then letting them sit covered for 1 hour.
- 4For meal prep, store the cooked filling and dressing separately. Assemble the wrap just before eating to prevent it from getting soggy.
Adapt it for your goals.
Vegan
Use a plant-based yogurt (like coconut or soy) for the dressing to make this wrap completely vegan.
gluten freeGluten free
Substitute the whole wheat tortillas with your favorite gluten-free tortillas, such as those made from corn or rice flour.
high proteinHigh protein
Add 1/2 cup of crumbled paneer or firm tofu to the vegetable mixture for an extra protein boost.
quickQuick
If you don't have time to cook beans from scratch, use one 15 oz can of black beans, rinsed and drained well.
Why this is on our healthy list.
High in Fiber
Black beans and whole wheat tortillas are excellent sources of dietary fiber, which aids digestion, promotes gut health, and helps you feel full longer.
Rich in Plant-Based Protein
Black beans provide a substantial amount of plant-based protein, essential for muscle repair and overall body function.
Packed with Vitamins
Colorful bell peppers are rich in Vitamin C, an antioxidant that supports the immune system, while lettuce provides Vitamin K.
Frequently asked questions
Yes, this wrap is very healthy. It's packed with fiber from black beans and whole wheat tortillas, vitamins from fresh vegetables, and protein from beans and yogurt. Using fresh ingredients and minimal salt makes it a nutritious choice.