There are several benefits to eating a wrap made with black beans and avocado.
Black beans are a great source of protein, fiber, and various vitamins and minerals such as folate, potassium, and iron. They also contain a type of carbohydrate called resistant starch, which can help promote feelings of fullness and regulate blood sugar levels.
Avocados are also nutrient-dense and contain healthy fats, fiber, potassium, and a variety of vitamins and minerals. The healthy fats in avocados can help to promote heart health and regulate cholesterol levels. They also can assist in weight management and absorption of fat-soluble vitamins such as A, D, E, and K in food.
Together, black beans and avocados make a delicious and satisfying wrap filling that provides a good balance of protein, healthy fats, and fiber. This combination can keep you feeling full for a longer time and help with weight management.
Additionally, if you make your wrap with whole grain tortilla, it will boost the fiber and protein content of the wrap, which will keep you feeling full and satisfied, and also add an extra boost of energy for the day.
It’s also worth noting that black bean avocado wraps are often low in calories yet can be filling and can be a great option for those looking to lose weight, or just want a tasty and healthy meal option.
Here’s a simple recipe for a black bean and avocado wrap that you can make at home:
Ingredients:
- 2 whole wheat tortillas
- 1 can of black beans, drained and rinsed
- 1 avocado, peeled and mashed
- 1/4 cup of diced red onion
- 1/4 cup of diced bell pepper (optional)
- 1/4 cup of chopped fresh cilantro
- 1 tbsp of lime juice
- Salt and pepper, to taste
Instructions:
- Heat the tortillas in a dry skillet or on a griddle over medium heat for about 30 seconds on each side, or until warm and pliable.
- In a mixing bowl, mash the black beans and avocado together until well combined. Stir in the red onion, bell pepper (if using), cilantro, lime juice, salt, and pepper.
- Spread the black bean and avocado mixture onto one-half of each tortilla, leaving a small border around the edges.
- Fold the other half of the tortilla over the filling, and press gently to seal the edges.
- Heat a skillet or griddle over medium heat and add a bit of oil, or cooking spray. Place the wraps seam side down on the skillet and cook for 2-3 minutes on each side, or until they are golden brown and crispy.
- Remove from the skillet and cut into wedges, if desired. Serve warm and enjoy!
If you want to add some more flavor or heat to your wrap, you can add some salsa, hot sauce, or jalapeno or cayenne pepper. Also, you could try some shredded cheese or sour cream to add more creaminess and flavor to the dish.
This wrap can be a great lunch or dinner option and also can be packed for a delicious take-to-work or school meal.
Overall, this black bean and avocado wrap recipe is a delicious and nutritious option that is easy to make at home. The combination of black beans and avocado provides a good balance of protein, healthy fats, and fiber, making it a satisfying and filling meal.
Additionally, the use of whole wheat tortillas and fresh vegetables such as red onion and bell pepper adds extra fiber and essential vitamins, and the cilantro, lime juice, and seasonings enhance the flavor.
It’s a great recipe for those looking for a healthy and tasty meal option. It’s also a great idea to make a batch of it and have them for the week as it can be stored in the refrigerator for a few days.
It’s a customizable and versatile recipe, you can play with different types of beans, vegetables, and seasonings to add different flavors and make it more interesting. You can also use this wrap as a base recipe to experiment with different ingredients and make different variations of it.