Name: Black Bean Veggie Wraps
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: For the Black Bean Filling: 1 tablespoon olive oil: Used for sautéing the aromatics and vegetables, forming the flavor base.; 1 small red onion, finely chopped: Provides a sharp, sweet bite that mellows beautifully when cooked.; 1 red bell pepper, finely chopped: Adds a sweet crunch and a vibrant splash of color.; 2 cloves garlic, minced: The essential aromatic that brings a pungent depth to the filling.; 1 (15-ounce) can black beans, rinsed and drained: The hearty, protein-packed star of the show.; 1 cup frozen or canned corn, drained: Lends pops of sweetness and texture. Fire-roasted corn is a fantastic option for a smoky flavor.; 1 teaspoon ground cumin: Adds a warm, earthy, and slightly nutty flavor characteristic of Southwestern cuisine.; 1/2 teaspoon chili powder: Provides a mild, smoky heat. Adjust to your personal preference.; 1/4 teaspoon smoked paprika: Deepens the smoky flavor profile and adds rich color.; Salt and freshly ground black pepper to taste: To season and enhance all the other flavors.; 2 tablespoons water or vegetable broth: Helps to create a bit of sauce and bring the filling together.; 1/2 cup chopped fresh cilantro: For a burst of fresh, citrusy, and herbaceous flavor.; 1 tablespoon lime juice (from about half a lime): Brightens up the entire mixture and cuts through the richness.; For the Creamy Avocado Spread: 2 ripe avocados, halved and pitted: The base for our creamy, luscious, and healthy fat spread.; 2 tablespoons plain Greek yogurt or sour cream: Adds extra creaminess and a pleasant tang. (Use a vegan alternative for a fully vegan wrap).; 1 tablespoon lime juice: Prevents the avocado from browning and adds a zesty kick.; A pinch of salt: To season the spread.; For Assembly: 6-8 large (10-inch) flour, whole wheat, or spinach tortillas: The vessel for our delicious filling. Choose your favorite!; 2 cups chopped romaine lettuce or mixed greens: Provides a fresh, crisp crunch and an extra layer of nutrition.; Optional for serving: Shredded cheddar or Monterey Jack cheese, salsa, hot sauce.

Ingredients

Scale

For the Black Bean Filling:
- 1 tablespoon olive oil: Used for sautéing the aromatics and vegetables, forming the flavor base.
- 1 small red onion, finely chopped: Provides a sharp, sweet bite that mellows beautifully when cooked.
- 1 red bell pepper, finely chopped: Adds a sweet crunch and a vibrant splash of color.
- 2 cloves garlic, minced: The essential aromatic that brings a pungent depth to the filling.
- 1 (15-ounce) can black beans, rinsed and drained: The hearty, protein-packed star of the show.
- 1 cup frozen or canned corn, drained: Lends pops of sweetness and texture. Fire-roasted corn is a fantastic option for a smoky flavor.
- 1 teaspoon ground cumin: Adds a warm, earthy, and slightly nutty flavor characteristic of Southwestern cuisine.
- 1/2 teaspoon chili powder: Provides a mild, smoky heat. Adjust to your personal preference.
- 1/4 teaspoon smoked paprika: Deepens the smoky flavor profile and adds rich color.
- Salt and freshly ground black pepper to taste: To season and enhance all the other flavors.
- 2 tablespoons water or vegetable broth: Helps to create a bit of sauce and bring the filling together.
- 1/2 cup chopped fresh cilantro: For a burst of fresh, citrusy, and herbaceous flavor.
- 1 tablespoon lime juice (from about half a lime): Brightens up the entire mixture and cuts through the richness.
For the Creamy Avocado Spread:
- 2 ripe avocados, halved and pitted: The base for our creamy, luscious, and healthy fat spread.
- 2 tablespoons plain Greek yogurt or sour cream: Adds extra creaminess and a pleasant tang. (Use a vegan alternative for a fully vegan wrap).
- 1 tablespoon lime juice: Prevents the avocado from browning and adds a zesty kick.
- A pinch of salt: To season the spread.
For Assembly:
- 6–8 large (10-inch) flour, whole wheat, or spinach tortillas: The vessel for our delicious filling. Choose your favorite!
- 2 cups chopped romaine lettuce or mixed greens: Provides a fresh, crisp crunch and an extra layer of nutrition.
- Optional for serving: Shredded cheddar or Monterey Jack cheese, salsa, hot sauce.

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Instructions

Prepare the Aromatics and Veggies: Begin by heating the olive oil in a large skillet or pan over medium heat. Once the oil is shimmering, add the finely chopped red onion and red bell pepper. Sauté for 5-7 minutes, stirring occasionally, until the vegetables have softened and the onion is translucent. This step is crucial for building the foundational layer of flavor.
Bloom the Spices: Add the minced garlic, ground cumin, chili powder, and smoked paprika to the skillet. Stir constantly for about 30-60 seconds until the spices become highly fragrant. Toasting the spices in this way “blooms” them, releasing their essential oils and deepening their flavor profile significantly compared to just stirring them into a liquid.
Combine the Main Filling Ingredients: Add the rinsed and drained black beans and the corn to the skillet. Stir everything together to ensure the beans and corn are well-coated with the spices and cooked vegetables.
Create a Creamy Texture: Using the back of your spoon or a potato masher, gently mash about one-quarter of the black beans directly in the skillet. This technique is a game-changer; it helps to release the starches from the beans, creating a creamier, thicker consistency that holds the filling together and prevents it from falling out of the wrap.
Simmer and Finalize the Filling: Pour in the 2 tablespoons of water or vegetable broth. This will help deglaze the pan and create a light sauce. Bring the mixture to a gentle simmer and cook for another 2-3 minutes, allowing the flavors to meld together. Season generously with salt and pepper to your taste. Remove the skillet from the heat. Stir in the freshly chopped cilantro and the tablespoon of lime juice. The heat-off additions of cilantro and lime juice preserve their fresh, bright flavors.
Make the Creamy Avocado Spread: While the filling cools slightly, prepare the spread. In a medium bowl, scoop the flesh from the two ripe avocados. Add the Greek yogurt (or sour cream), lime juice, and a pinch of salt. Mash everything together with a fork until it reaches your desired consistency—some prefer it perfectly smooth, while others enjoy a chunkier texture.
Warm the Tortillas: This step is optional but highly recommended. Warming the tortillas makes them softer, more pliable, and less likely to tear when you roll them. You can warm them one by one in a dry skillet for about 15-20 seconds per side, or stack them, wrap them in a damp paper towel, and microwave for 30-45 seconds.
Assemble Your Masterpiece: Lay a warm tortilla flat on a clean surface. Spread a generous layer of the creamy avocado spread down the center of the tortilla, leaving a border of about 1-2 inches around the edges. Top the avocado with a handful of chopped romaine lettuce. Spoon a hearty portion (about 1/6th to 1/8th) of the black bean and vegetable filling over the lettuce. If using, sprinkle with cheese now.
Fold the Wrap Securely: To fold the wrap, first fold in the two sides (the left and right edges) over the filling. Then, take the bottom edge (the one closest to you) and pull it up and over the filling, tucking it in tightly. Continue to roll the wrap away from you until it is completely sealed. The initial side-fold is key to keeping the contents from spilling out of the ends.
Serve Immediately: Slice the wrap in half on a diagonal for a professional-looking presentation and serve immediately while it’s at its best.

Prep Time: 15 minutes
Cook Time: 15 minutes

Nutrition

Serving Size: one normal portion
Calories: 450