No-Cook Black Bean Wraps

No-cook black bean wraps are one of my favorite lunches! Seasoned beans are rolled up with a sweet and creamy mango avocado salsa for a quick and easy plant based meal.

These no-cook black bean wraps just moved into first place in my "favorite lunch sandwich" rankings, narrowly edging out my Hummus Avocado Sandwich and Sweet Potato Toast.

There are so many things to love about this southwest veggie wrap sandwich. It takes less than 15 minutes to make, it requires no cooking (just a little chopping and mashing), it's packed with lean protein and fiber, and the savory and sweet mix of flavors is downright awesome.

Whether or not you follow a whole foods plant based diet, these veggie roll-ups deserve a place in the lunch rotation. Or dinner, for that matter, alongside a green salad.

INGREDIENTS FOR BLACK BEAN WRAPS:

These are the main ingredients needed for this recipe…

• BLACK BEANS: Either home-cooked or canned black beans work here. If using canned beans, be sure to drain and rinse them well.
• SPICES: Ground cumin, paprika and garlic powder.
• ROTEL: Canned Rotel tomatoes with green chilies can be found in the international aisle of most supermarkets, typically near items such as enchilada sauce and salsa. Please read about a Rotel substitution later in this post.
• CILANTRO: Chop the leaves and stems of fresh cilantro. Substitute with minced flat-leaf parsley if preferred.
• AVOCADO: Use a large Hass avocado or 1 ½ smaller avocados.
• MANGO: Choose a ripe mango. See How to Cut a Mango.
• LIME JUICE: Use fresh lime juice. I use this citrus squeezer to easily extract the juice.
• TORTILLAS: Use any medium-sized flour tortillas, preferably whole wheat or high fiber ones. I often used the Ole Xtreme High Fiber Low Carb tortillas because they are packed with fiber! (Not sponsored - I just like them.) Look for gluten-free wraps or tortillas if desired.

How to make black bean wraps:

The instructions for this recipe are very simple. There are three main steps: 1) Mash and spice the beans, 2) Make the salsa and 3) Assemble the wraps. Let's talk details…

MASH THE BEANS: Drain and rinse the black beans in a fine mesh sieve, then transfer them to a bowl. I like to use a mini masher to smash the beans, but the back of a fork works well, too. The beans should be smashed but not smooth.

ADD THE MIX-INS: Add the seasonings - cumin, paprika, garlic powder, salt and pepper - to the bean mixture and stir to combine. Stir in the Rotel.

MAKE THE SALSA: Chop the avocado (See How to Prepare an Avocado) and the mango (See How to Cut a Mango) and stir together in a bowl. Add the lime juice, cilantro and salt.

ARRANGE THE FILLINGS: This recipe makes four wraps. Arrange a quarter of the mixture down the center of each tortilla, leaving room at either end. Top with the salsa.

ROLL THEM UP: Fold in the sides of the tortillas, then roll to form a wrap. Using your fingers, press down lightly on the tortilla to compress the filling so that it fits well inside the tortilla. Cut in half and serve!

Can these wraps be made ahead of time?

Yes! There are two options here - make the wraps or make the components ahead of time.

If you'll be eating the wrap within a few hours - say, for lunch or work or on a picnic - the wraps can be assembled, cut in half and wrapped. Be sure to use a sturdy tortilla if the wrap won't be consumed right away. Some of the low carb tortillas are quite soft and tend to become soggy if they rest (with fillings) for too long.

The other option is to make the black bean mixture and the salsa ahead of time. The black bean filling can be made 2 to 3 days in advance. The salsa should stay fresh for up to 2 days. The lime juice slows the oxidation (browning) process for the avocado. Store each mixture in an airtight container and place in the refrigerator. Assemble the wraps right before serving.

What can I use instead of Rotel?

No need to fret if your grocery store doesn't carry Rotel with green chilies. Instead, combine a can (14 ounces) of petite diced tomatoes (fire roasted, if available) with a can (4 ounces) diced green chilies. Use a ½ cup of this mixture for this recipe.

Substitutions:

For the cilantro: If cilantro isn't your thing, swap it out with minced flat-leaf parsley.

For the Rotel: See the section above for an easy substitution.

For the salsa: Swap in pineapple or ripe peaches for the mango. Add some diced red onion and garlic if you like. Corn is also a nice addition.

Printable Recipe

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