Black Bean Veggie Wrap Recipe for Your Flat-Belly Diet - dummies

Black Bean Veggie Wrap Recipe for Your Flat-Belly Diet

By Erin Palinski-Wade, Tara Gidus, Kristina LaRue

Looking for a tasty sandwich wrap for your flat-belly diet? This easy recipe for Black-Bean Veggie Wrap combines crunchy and creamy textures with tangy and spicy flavors to create a delicious packed lunch for work or school.

Black beans are really good for you because they’re rich in filling fiber and protein. They’re also an economical protein source; they make a great lunch protein because of their simplicity and portability.

Prep time: 10 minutes

Yield: 4 servings

One 14.5-ounce can reduced-sodium black beans

3 tablespoons fresh salsa, medium heat

Four 10-inch whole-wheat tortillas

2 cups baby spinach

1 tomato, diced

1 cup matchstick carrots

1/2 red bell pepper, sliced

1 avocado, sliced

  1. Rinse and drain the beans and place them in a food processor. Add the salsa to the food processor and process until smooth.

  2. Heat the tortillas in the microwave for 15 to 20 seconds until soft.

  3. Spread 1/4 of the black bean dip on one tortilla. Layer the tortilla with 1/2 cup of the spinach, 1/4 of the tomato, 1/4 cup of the carrots, 1/4 of the red pepper, and 1/4 of the avocado slices.

  4. Fold in each side of the tortilla by 1 inch, and then roll together to form a wrap.

  5. Repeat Steps 3 and 4 with the remaining tortillas.

Per serving: Calories 370 (From Fat 80); Fat 9g (Saturated 1g); Cholesterol 0mg; Sodium 630mg; Carbohydrate 66g (Dietary Fiber 15g); Protein 14g.