Speedy Black Bean Roll-Ups

Black bean wraps have become my ultimate go-to meal for those moments when I need a delicious and nutritious dinner on the table without delay. There’s something incredibly satisfying about creating a wholesome meal so quickly, especially when it feels like you’ve been planning it all along!

Often, I’ll find myself with a single avocado ripening on the counter, inspiring me to quickly prepare a simple guacamole. Paired with these wraps, it elevates the meal, making it feel perfectly coordinated and complete. It’s a testament to how adaptable and effortlessly impressive these wraps can be.

My pantry is always stocked with cans of black beans, not just for these fantastic wraps, but also for whipping up other favorites like savory black bean cakes with avocado cream or a comforting bowl of black bean and quinoa soup. Their versatility makes them a staple in any healthy kitchen.

The beauty of this recipe lies in its boundless customization possibilities. Feel free to load it up with everything you adore and omit anything you don’t fancy. As summer approaches, you’ll undoubtedly find fresh corn kernels in my wraps, especially since microwaving corn on the cob in its husk is such a breeze. I’ll share even more exciting variations and topping ideas further down to inspire your culinary creativity.

These black bean wraps aren’t just a meal; they’re a solution to those hectic days when you crave something wholesome and flavorful without the fuss. Here’s why they’ll quickly become a regular in your rotation:

• Lightning Fast: Ready in just 15 minutes, these wraps are ideal for busy weeknights, quick lunches, or whenever hunger strikes and time is short.
• Seriously Healthy: Packed with fiber-rich black beans, fresh vegetables, and lean protein, they offer a balanced meal that will keep you feeling full and energized.
• Vegetarian Powerhouse: A fantastic plant-based option that doesn’t skimp on satisfaction. Black beans provide excellent protein, making them a hearty choice for meatless Mondays or any day.
• Endlessly Customizable: This recipe is a canvas for your culinary imagination. Add your favorite veggies, extra spices, or even a different protein – the possibilities are truly endless!
• Budget-Friendly: Made with staple pantry ingredients, these wraps are an economical choice for feeding yourself or the whole family without breaking the bank.
• Flavorful & Fun: The combination of zesty salsa, creamy yogurt, and warm spices creates an explosion of Tex-Mex flavors that everyone will love. Plus, building your own wrap is always a fun experience!

Ingredient Notes & Substitutions

Crafting these delicious black bean wraps requires just a handful of simple, fresh ingredients. Here’s a closer look at what you’ll need and some helpful substitution tips:

• Black Beans: Always rinse and drain canned black beans thoroughly before use. This helps remove excess sodium and improves their texture. If black beans aren’t available, pinto beans or white beans are excellent alternatives that will still provide a creamy, hearty base for your wraps.
• Salsa: Salsa is a superstar ingredient here! It’s mixed directly into the black bean filling for a burst of flavor and also forms the base of our delicious drizzling sauce. Choose your favorite salsa variety, from mild to extra spicy, to match your preference. A good quality salsa truly makes a difference in the overall taste of these wraps.
• Greek Yogurt (or Sour Cream): This creamy addition is combined with salsa to create a lighter, tangy sauce for drizzling over your wraps or dipping. Greek yogurt adds a wonderful tang and a boost of protein. Full-fat or low-fat Greek yogurt works well, as does traditional sour cream for a richer flavor.
• Cheese: Shredded cheese adds a gooey, savory element. Monterey Jack, Colby Jack, and Cotija are fantastic choices for their melty texture and mild, complementary flavors. Feel free to use a Mexican blend, sharp cheddar, or even a dairy-free alternative if preferred.
• Flour Tortillas: The size of your tortillas depends on how you like to wrap! Fajita or burrito-sized tortillas are common. I often opt for keto-friendly tortillas or homemade cottage cheese flatbread for a lower-carb option, while my family enjoys regular flour tortillas. Any soft, flexible tortilla or wrap will work perfectly. For an ultra-light and crisp alternative, sturdy lettuce leaves (like romaine or butter lettuce) can also be used as a wrap.
• Fresh Aromatics: Diced onion and minced garlic are sautéed to create a fragrant and flavorful foundation for the black bean mixture. Don’t skip these; they add depth and complexity to the wraps.
• Olive Oil: Used for sautéing the aromatics. A good quality olive oil adds a subtle richness.
• Lettuce & Tomato: Shredded lettuce and diced Roma tomatoes add freshness, crunch, and a vibrant color to the wraps. Feel free to experiment with other fresh greens like spinach or mixed spring greens.

Please refer to the recipe card below for the precise measurements and detailed instructions.

Unleash Your Creativity: Customizing Your Wraps

If you’re a fan of Tex-Mex flavors, you’ll find endless inspiration for making these black bean wraps uniquely your own. This recipe is incredibly adaptable, making it easy to incorporate your favorite ingredients while keeping the wraps deliciously vegetarian, or even adding meat if you prefer:

Vegetarian & Vegan Friendly Additions:

• Bell Peppers: Add diced bell peppers (any color!) to the skillet along with the onions for extra sweetness and crunch. Sauté them until tender-crisp.
• Cilantro: A generous sprinkle of fresh cilantro, chopped, adds a burst of authentic Mexican flavor and vibrant color.
• Green Onions: Sliced green onions (scallions) provide a mild, fresh onion flavor and a pleasing crunch.
• Grains: Boost the heartiness by adding cooked rice (white, brown, or cilantro-lime rice), quinoa, or even roasted cauliflower rice to the black bean mixture.
• Corn Kernels: Fresh or frozen (thawed) corn kernels add a touch of sweetness and texture, especially delightful in the summer months.
• Avocado or Guacamole: Sliced fresh avocado or a dollop of creamy guacamole is always a welcome addition, adding healthy fats and a smooth texture.
• Jalapeños: For a spicy kick, add finely diced fresh or pickled jalapeños. Remove the seeds and membranes for less heat.
• Pink Pickled Onions: These offer a tangy, vibrant contrast and beautiful color. They’re surprisingly easy to make at home!
• Crushed Chips: Transform your wraps into “crunch wraps” by adding a layer of crushed tortilla chips inside before rolling for an irresistible texture.
• Extra Veggies: Sautéed mushrooms, zucchini, or even roasted sweet potato cubes can be fantastic additions.
• Spices: Enhance the flavor profile with a pinch of cumin, chili powder, or smoked paprika in the black bean mixture.

Optional Protein Boosts:

While these wraps are perfectly satisfying as vegetarian, you can easily add meat for a different twist:

• Ground Beef or Turkey: Cooked and crumbled ground beef or turkey can be warmed along with the black beans. Ensure it’s seasoned well with taco seasoning.
• Chicken: Cooked diced or shredded chicken (rotisserie chicken works great for speed!) can also be mixed into the beans to warm through.
• Shrimp: Sautéed shrimp, seasoned with Tex-Mex spices, would make a delicious and quick addition.

Don’t be afraid to experiment and create your signature black bean wrap!

Step-by-Step Directions with Pictures

Making these quick and easy black bean wraps is a breeze! Follow these simple steps for a delicious meal in minutes:

Step 1. Heat one teaspoon of olive oil in a large skillet over medium-high heat. Add the diced onion and sauté for approximately five minutes, or until it becomes soft and translucent. Stir in the minced garlic and continue to sauté for just one minute more until fragrant. Be careful not to burn the garlic.

Step 2. To the skillet, add the rinsed and drained black beans along with ¼ cup of your favorite salsa. Stir everything together well and cook for several minutes until the mixture is thoroughly warmed through. For a creamier texture and to help the wraps hold their shape, feel free to smash some of the black beans directly in the skillet using the back of a spoon or a potato masher.

Step 3. In a small bowl, mix together equal parts Greek yogurt and salsa (about ¼ cup each) to create a zesty, creamy sauce for drizzling. This vibrant sauce adds a fantastic fresh element to the wraps. By the way, this simple sauce is very similar to my easy taco salad dressing, which is a fantastic addition to almost any Mexican-inspired dish, so don’t hesitate to make a little extra!

To ensure your tortillas are soft and pliable and won’t tear when rolled, it’s best to warm them slightly. Stack them on a microwave-safe plate, cover them with a damp paper towel, and microwave for about 30 seconds. Alternatively, you can warm them in a dry skillet for 10-15 seconds per side.

Step 4. Now it’s time to assemble your wraps! Lay out each softened tortilla on a clean surface. Evenly divide the shredded lettuce, warm black bean mixture, shredded cheese, diced tomatoes, and a generous drizzle of your salsa-yogurt sauce among the tortillas. Remember not to overstuff them, as this will make them challenging to roll neatly.

Step 5. Time to wrap it up! For standard 8″ to 10″ flour tortillas, fold in the bottom edge first, then fold in the sides over the filling, leaving the top open for a “street taco” style wrap, or continue to roll snugly if you prefer a fully enclosed wrap. If you’re using larger, burrito-sized flour tortillas, you can opt for a classic burrito-style fold: fold in both sides, then fold up the bottom, and roll tightly until all the delicious ingredients are securely enclosed.

Achieving the perfect black bean wrap is simple with a few helpful tricks:

• Don’t Overstuff: While it’s tempting to load up on fillings, resist the urge to overstuff your tortillas. Too much filling will make them difficult to roll and prone to tearing. Aim for a balanced amount that allows for a neat, tight wrap.
• Warm Your Tortillas: This is a crucial step! Warming tortillas makes them incredibly pliable and prevents them from cracking or tearing when folded. A quick microwave session with a damp paper towel or a few seconds in a dry hot skillet works wonders.
• Mash Some Beans: Mashing a portion of the black beans in the skillet helps create a creamier, more cohesive filling. This mashed texture acts as a binder, making the wraps easier to manage and less likely to spill.
• Flavor Boost: Don’t underestimate the power of fresh herbs and spices. A pinch of cumin or chili powder in the bean mixture, or a sprinkle of fresh cilantro before serving, can significantly enhance the Tex-Mex flavor.
• Prep Ahead Components: For even faster assembly, prep your ingredients in advance. Chop onions and garlic, shred cheese, dice tomatoes, and make the salsa-yogurt sauce a day or two ahead. Store everything in separate airtight containers in the refrigerator.
• Experiment with Textures: Consider adding ingredients that offer contrasting textures. Crunchy crushed chips, crispy lettuce, or firm corn kernels can elevate the eating experience.

Serving Suggestions & Side Dishes

Turn your black bean wraps into a memorable feast with these delightful serving ideas. Whether you’re aiming for a light lunch or a full-blown fiesta dinner, these pairings will elevate your meal:

• Fresh Green Salad: A simple side salad with a light vinaigrette offers a refreshing contrast to the hearty wraps.
• Chips and Dip: Classic and always a crowd-pleaser! Serve with keto-friendly chips or your favorite tortilla chips alongside a vibrant black bean corn salsa or super easy 4-ingredient guacamole.
• Mexican Street-Style Sides: If you have a little extra time and want to create a truly authentic experience, whip up some Mexican street-style cauliflower (a healthy twist on Elote) or traditional Elote in a cup. The creamy, tangy flavors are perfect with the wraps.
• Rice: A side of fluffy cilantro-lime rice or simple Spanish rice complements the wraps beautifully and makes for a more filling meal.
• Soup: Pair with a light tomato soup or a clear vegetable broth, especially on a cooler day.
• Fresh Fruit Salsa: For a sweet and tangy side, try a fruit salsa made with mango, pineapple, red onion, and cilantro.

With these suggestions, you can easily customize your meal to suit any occasion or preference!

Storage and Meal Prep Tips

These black bean wraps are fantastic for meal prep, making healthy eating even easier throughout the week. Here’s how to store them effectively:

• Assembled Wraps: Store fully assembled black bean wraps in the refrigerator for 2-3 days. To keep them fresh and prevent sogginess, individually wrap each one tightly in plastic wrap or aluminum foil, then place them in an airtight container or a large zip-top bag. While they are best enjoyed fresh, they still make a convenient grab-and-go lunch.
• Separate Components for Freshest Results: For the best texture and freshness, especially if prepping for more than a couple of days, store the components separately:
  • Black Bean Mixture: Store the cooked black bean and salsa mixture in an airtight container in the refrigerator for up to 4-5 days.
  • Shredded Cheese: Keep shredded cheese in a sealed bag or container in the fridge.
  • Fresh Toppings: Store shredded lettuce, diced tomatoes, and other fresh veggies in separate airtight containers.
  • Salsa-Yogurt Sauce: This sauce can be stored in a small airtight container in the refrigerator for up to 3-4 days.
• Reheating: If you’ve stored the components separately, simply warm the black bean mixture in the microwave or a skillet, warm the tortillas, and then assemble your fresh wrap. If you’re reheating an assembled wrap, a quick microwave for 30-60 seconds will warm the filling, but the tortilla might lose some crispness.

Prepping the ingredients ahead of time means you can assemble a fresh, hot wrap in just a few minutes whenever you’re ready to eat!

Have questions about making these black bean wraps? Here are some common queries and their answers:

Q: Can I make these black bean wraps vegan?

A: Absolutely! To make these wraps fully vegan, simply substitute the Greek yogurt with a plant-based plain yogurt (like almond or soy yogurt) or vegan sour cream. For the cheese, use your favorite dairy-free shredded cheese alternative. The rest of the ingredients are already plant-based.

Q: Can I use fresh beans instead of canned?

A: Yes, you can! If using dried black beans, you’ll need to soak them overnight and then cook them according to package directions until tender. About 1.5 cups of cooked fresh black beans are equivalent to one 15-ounce can (drained). Ensure they are well-seasoned once cooked.

Q: What kind of tortillas work best?

A: Soft flour tortillas (fajita or burrito size) are generally preferred for their flexibility and ease of rolling. However, you can experiment with whole wheat tortillas, corn tortillas (though these can be more prone to breaking if not warmed properly), or even large, sturdy lettuce leaves for a low-carb, gluten-free option.

Q: Can I freeze the black bean filling?

A: Yes, the cooked black bean mixture freezes very well! Allow it to cool completely, then transfer it to an airtight, freezer-safe container or freezer bag. It can be stored in the freezer for up to 2-3 months. Thaw overnight in the refrigerator before reheating and assembling your wraps.

Q: How can I add more protein to these wraps?

A: Besides the black beans and cheese, you can boost the protein by adding:

• Cooked crumbled ground beef, turkey, or chicken (as mentioned in customization).
• Sautéed firm tofu or tempeh, crumbled and seasoned.
• A dollop of hummus or a sprinkle of nutritional yeast for a cheesy, savory flavor if making them vegan.

Q: What if I don’t have Greek yogurt for the sauce?

A: Sour cream is an excellent 1:1 substitute for Greek yogurt in the sauce, offering a richer flavor. If you don’t have either, a bit of mayonnaise mixed with a squeeze of lime juice and a dash of hot sauce could work in a pinch, or simply use extra salsa for a simpler, zippier flavor.

Easy Black Bean Wraps

Make easy black bean wraps with cheese and salsa for a healthy vegetarian dinner or lunch that’s ready in 15 minutes. This recipe is highly customizable to your taste!

Ingredients

• 1 teaspoon olive oil
• ½ cup onion, diced (about ½ medium-sized onion)
• 2 garlic cloves, pressed or minced
• 15 ounces black beans, drained and rinsed
• ½ cup prepared salsa, divided
• ¼ cup Greek yogurt or sour cream
• ½ cup lettuce leaves, shredded or torn into bite-sized pieces
• ½ cup Cheddar Jack cheese, shredded (Monterey Jack, cheddar, or Cotija can be used instead)
• 1 Roma tomato, diced
• 8 flour tortillas (low-carb options available) or 4 larger burrito-sized tortillas

Instructions

1. Heat olive oil in a large skillet over medium-high heat. Add diced onion and sauté for five minutes or until softened. Add minced garlic and sauté for one minute more until fragrant.
2. Add rinsed and drained black beans and ¼ cup of salsa to the skillet. Stir and cook for several minutes until warmed through. Mash some of the beans if desired for a creamier texture.
3. In a small bowl, combine Greek yogurt and the remaining ¼ cup salsa to make the sauce.
4. To soften tortillas, stack them on a microwave-safe plate and cover with a wet paper towel. Microwave for 30 seconds, or warm in a dry skillet.
5. Divide and layer the shredded lettuce, black bean mixture, shredded cheese, diced tomatoes, and salsa yogurt sauce between the warmed tortillas.
6. For 8″ to 10″ flour tortillas, fold in the bottom edge and then the sides, leaving the top open. For larger tortillas, fold burrito-style: fold in the sides, then the bottom, and roll tightly until all the ingredients are enclosed.

Notes

Nutrition

Nutritional and Food Safety Disclaimer