Healthy & Special Diets > Vegan Recipes > Vegan Lunches > Vegan Sandwiches/Wraps

Creamy Avocado & Black Bean Vegan Wrap

A delicious and healthy vegan wrap packed with creamy avocado, protein-rich black beans, and vibrant veggies. Perfect for a quick and satisfying lunch!

Prep Time
10 minutes
Cook Time
0 minutes
Servings
2 wraps
Ingredients
  • 2 Large tortillas (whole wheat or gluten-free)
  • 1 Ripe avocado
  • 1 cup Canned black beans, rinsed and drained
  • 1/2 cup Cherry tomatoes, halved
  • 1/4 Red onion, thinly sliced
  • 2 tablespoons Fresh cilantro, chopped
  • 1 tablespoon Lime juice
  • 1/2 teaspoon Chili powder
  • 1/4 teaspoon Cumin
  • to taste Salt
  • to taste Black pepper
  • Optional: Vegan sour cream or hot sauce

Prepare the Avocado Mash

In a medium bowl, mash the avocado with a fork until smooth and creamy. Add the lime juice, chili powder, cumin, salt, and pepper. Mix well to combine. This flavorful avocado mash will serve as the base for your wrap.

Assemble the Wrap

Lay out the tortillas on a clean surface. Spread half of the avocado mash evenly over each tortilla, leaving a small border around the edges. Top the avocado mash with half of the black beans, cherry tomatoes, red onion, and cilantro on each tortilla.

Wrap It Up

Fold in the sides of the tortilla, then tightly roll it up from the bottom. If desired, you can secure the wrap with a toothpick or by cutting it in half diagonally.

Serve and Enjoy

Serve the wraps immediately. For an extra touch, serve with vegan sour cream or your favorite hot sauce on the side. This wrap is best enjoyed fresh.

Nutrition Facts Estimated per Wrap (approximate)

Calories: ~350-400, Protein: ~12-15g, Fat: ~20-25g (mostly healthy fats from avocado), Carbohydrates: ~40-45g, Fiber: ~10-12g. Note: These values are estimates and may vary based on ingredient quantities and brands.

Other Important Considerations for Nutrition

This wrap is a good source of healthy fats, fiber, and plant-based protein. Choosing whole wheat tortillas will increase the fiber content. Adjust the amount of chili powder and hot sauce to your spice preference. You can also add other vegetables like bell peppers, spinach, or corn for added nutrients and flavor.

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FAQ

  • Can I make this wrap ahead of time?

    Avocado tends to brown over time, so it's best to make this wrap fresh. If you need to prepare it in advance, squeeze extra lime juice over the avocado mash and wrap it tightly in plastic wrap to minimize oxidation.
  • What other fillings can I add to this wrap?

    Feel free to customize this wrap with your favorite vegan fillings! Some great additions include roasted vegetables (like sweet potatoes or zucchini), corn, bell peppers, salsa, sprouts, or hummus.
  • Is this wrap gluten-free?

    To make this wrap gluten-free, use gluten-free tortillas. Be sure to check the labels of all your ingredients to ensure they are gluten-free.