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4.7 from 21 votes

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.

Prep Time
15 mins
Total Time
15 mins
Servings: 4 Servings
Calories: 239 kcal
Course: Main Course , Lunch
Cuisine: American

Ingredients

  • 1 (14 ounce) can black beans drained and rinsed
  • ½ teaspoon ground cumin
  • ¼ teaspoon garlic powder
  • ¼ teaspoon paprika
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • ½ cup canned Rotel tomatoes with chilies (See Note 1)
  • 2 tablespoons minced cilantro (See Note 2)
  • 4 medium-sized tortillas (See Note 3)
The salsa:
  • 1 large avocado diced
  • 1 Mango diced
  • Juice of ½ small lime
  • 1 tablespoon minced cilantro
  • ⅛ teaspoon kosher salt

Instructions

    Cup of Yum
  1. In a medium bowl, smash the black beans with the back of a fork or a small potato masher. The mixture should not be smooth.
  2. Add the cumin, garlic powder, paprika, salt and pepper. Stir to combine.
  3. Add the rotel tomatoes and cilantro. Stir again to combine.
  4. Divide the black bean mixture and salsa evenly between the tortillas, arranging both down the center, leaving room on either end to fold in the tortilla.
  5. Fold in the ends of each tortilla and roll to form a wrap, gently pressing down the filling as needed.
  6. Cut each wrap in half. Serve.
The salsa:
  1. In a small bowl, combine the avocado, mango, lime, cilantro and salt. Stir to combine.

Notes

  • Note 1: Canned Rotel tomatoes with chilies can be found in the international aisle of most grocery stores. Alternatively, combine some regular or fire-roasted canned diced tomatoes and canned green chilies with a little lime juice to stand in for the Rotel.
  • Note 2: If cilantro isn't your thing, substitute with minced flat-leaf parsley.
  • Note 3: The nutritional information was calculated using the Ole Xtreme Wellness High Fiber Wraps. Any medium-sized tortillas can be substituted, though substitutions will affect the nutritional information. If you are following a vegan diet, be sure to look for tortillas made without lard.
  • Please note that I am not a medical or nutritional professional. I provide nutritional information for my recipes as a courtesy to my readers. It is calculated using the LoseIt! calculator. While I attempt to provide information that is as accurate as possible, you should calculate the nutritional information independently before relying on it.

Nutrition Information

Serving 1wrap Calories 239kcal (12%) Carbohydrates 44.2g (15%) Protein 10.8g (22%) Fat 7.7g (12%) Saturated Fat 0.8g (4%) Sodium 549.7mg (23%) Fiber 19.6g (78%) Sugar 8.6g (17%)

Nutrition Facts

Serving: 4Servings

Amount Per Serving

Calories 239

% Daily Value*

Serving 1wrap
Calories 239kcal 12%
Carbohydrates 44.2g 15%
Protein 10.8g 22%
Fat 7.7g 12%
Saturated Fat 0.8g 4%
Sodium 549.7mg 23%
Fiber 19.6g 78%
Sugar 8.6g 17%

* Percent Daily Values are based on a 2,000 calorie diet.