5 from 150 votes
Vegan Black Bean Lettuce Wraps
Vegan Black Bean Lettuce Wraps use crisp romaine leaves filled with seasoned black beans, corn kernels, fresh grape tomatoes, avocado, and salsa. The beans are flavored with soy sauce, cumin, chili powder, and optional cayenne for a mildly spiced base. Served cold or warm, these wraps offer fresh textures and bright flavors in a handheld meal that can be customized with lime and cilantro garnishes.
Prep Time
8 mins
Cook Time
3 mins
Total Time
15 mins
Servings:
4
servings
Calories:
287 kcal
Course:
Lunch
Cuisine:
American
Ingredients
- 2-3 heads romaine lettuce
- 2 black beans 15-ounce) cans
- ½ teaspoon soy sauce
- cayenne pepper to taste
- chili powder to taste
- cumin to taste
- 1 cup corn kernels
- 24 grape tomatoes quartered
- 1 avocado cubed
- 1 cup salsa
- lime as garnish (optional)
- cilantro as garnish (optional)
Instructions
- For the shell, pull apart 12 leaves from heads of romaine (pull out the ones near the center, if you want the crunchiest).
- For black beans: Cook in their juice in a saucepan over medium heat for a few minutes. Drain and return to the saucepan. Add soy sauce, cayenne, chili powder, and cumin to taste. Stir and reheat until heated through.
- For frozen corn, if using: In a saucepan, bring a little layer of water to a boil. Add about a half a bag of frozen corn. Put a lid on it and simmer until warmed.
- Layer romaine leaves with black beans, then corn, then tomatoes, then avocado chunks. Drizzle salsa, lime, and cilantro on top (if using) and serve.
Cup of Yum
Notes
- Adjust the black bean texture by mashing some after cooking for desired consistency; use reserved cooking liquid to moisten if needed.
- This recipe works well as a flexible 'clear out the fridge' meal; substitute with other available vegetables.
- To serve several guests, place the fillings on a large platter and lettuce leaves separately so people can assemble their own wraps.
Nutrition Information
Calories
287kcal
(14%)
Carbohydrates
44g
(15%)
Protein
13g
(26%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
5g
(25%)
Sodium
563mg
(23%)
Potassium
1099mg
(23%)
Fiber
16g
(64%)
Sugar
7g
(14%)
Vitamin A
1456IU
(29%)
Vitamin C
21mg
(23%)
Calcium
66mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 287
% Daily Value*
| Calories | 287kcal | 14% |
| Carbohydrates | 44g | 15% |
| Protein | 13g | 26% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 563mg | 23% |
| Potassium | 1099mg | 23% |
| Fiber | 16g | 64% |
| Sugar | 7g | 14% |
| Vitamin A | 1456IU | 29% |
| Vitamin C | 21mg | 23% |
| Calcium | 66mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.