5.0 from 150 votes
Vegan Black Bean Lettuce Wraps
For a light and healthy take on taco Tuesday, try these delicious black bean lettuce wrap ‘tacos’ loaded with spiced black beans, corn, avocado, tomato, and lime! A quick, easy, & healthy protein-dense, delicious, 15-minute appetizer or main!
Prep Time
8 mins
Cook Time
8 mins
Total Time
15 mins
Servings: 4 servings
Calories: 287 kcal
Course:
Lunch
Cuisine:
American
Ingredients
- 2-3 heads of romaine
- 2 (15-ounce) cans of black beans
- ½ teaspoon of soy sauce
- cayenne to taste
- chili powder to taste
- cumin to taste
- 1 cup of corn kernels
- 24 grape tomatoes quartered
- 1 avocado cubed
- 1 cup of 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 bean texture: If you prefer a semi-mashed consistency, wait until the beans are cooked and seasoned. Keep aside the cooking liquid, then use a potato masher to mash them to your desired consistency. Add back in a little of the liquid if needed.
- Get creative: This healthy lettuce wrap recipe makes for a great ‘clear out the fridge’ meal, so use what you have on hand.
- To serve a crowd: Pile the various fillings on a large platter in the middle with the lettuce on a separate plate and allow your family/guests to prepare their own veggie lettuce wraps.
Nutrition Information
Calories
287kcal
(14%)
Carbohydrates
44g
(15%)
Protein
13g
(26%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
Monounsaturated Fat
5g
Sodium
563mg
(23%)
Potassium
1099mg
(31%)
Fiber
16g
(64%)
Sugar
7g
(14%)
Vitamin A
1456IU
(29%)
Vitamin C
21mg
(23%)
Calcium
66mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
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.