Heart-Healthy Spicy Bean Wrap

Bursting with bold flavors and nutrient-packed ingredients, this Heart-Healthy Spicy Bean Wrap is the perfect balance of taste and wellness. Featuring a zesty mix of seasoned black and kidney beans, crisp veggies, creamy avocado, and a hint of lime, all wrapped in a whole-grain tortilla, this recipe is rich in fiber, protein, and heart-friendly nutrients. With just 15 minutes of prep and a quick 10-minute cook time, it’s an easy, satisfying choice for busy weeknights or meal prep. Customize it with a drizzle of hot sauce for a spicy kick, and enjoy it fresh or as a portable, nourishing lunch option. Whether you're looking for vegan meal inspiration or heart-healthy dinner ideas, this spicy bean wrap has you covered!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces Whole-grain tortilla
• 2 cups Black beans (cooked or canned, rinsed and drained)
• 1 cup Red kidney beans (cooked or canned, rinsed and drained)
• 1 cup Cherry tomatoes (halved)
• 1 medium Bell pepper (diced)
• 0.5 medium Red onion (finely chopped)
• 0.25 cup Fresh cilantro (chopped)
• 1 medium Avocado (sliced)
• 1 medium Lime (juiced)
• 1 tablespoon Olive oil
• 1 teaspoon Ground cumin
• 0.5 teaspoon Smoked paprika
• 0.5 teaspoon Chili powder
• 0.5 teaspoon Garlic powder
• 2 cups Baby spinach
• 0 As desired Hot sauce (optional)

Directions

Step 1

In a medium bowl, combine the black beans and kidney beans. Add the olive oil, cumin, smoked paprika, chili powder, and garlic powder. Mix well to evenly coat the beans with the spices.

Step 2

Heat a skillet over medium heat. Add the spiced bean mixture to the skillet and cook, stirring occasionally, for 5-7 minutes or until heated through.

Step 3

Once the beans are warmed, remove them from the heat and set aside.

Step 4

In a separate bowl, combine the cherry tomatoes, diced bell pepper, and red onion. Squeeze the juice of the lime over the vegetables and toss to mix. Add the chopped cilantro for extra flavor.

Step 5

Warm the whole-grain tortillas in a dry pan or microwave for a few seconds to make them pliable.

Step 6

To assemble the wraps, lay a tortilla flat and add a handful of baby spinach leaves as the base. Layer 1/4 of the cooked bean mixture on top of the spinach, followed by the vegetable mixture and a few slices of avocado. Drizzle with hot sauce if desired.

Step 7

Fold in the sides of the tortilla, then roll it tightly from the bottom to form a wrap. Repeat with the remaining tortillas and fillings.

Step 8

Serve the wraps immediately or wrap them in foil for an on-the-go meal.

Nutrition Facts

Serving size	1547.7 grams (1547.7g)

Amount per serving	% Daily Value*
Calories	1662

Total Fat 53.00g	68%
Saturated Fat 8.00g	40%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2396mg	104%
Total Carbohydrate 250.40g	91%
Dietary Fiber 71.40g	255%
Total Sugars 18.00g
Protein 70.80g	142%

Vitamin D 0IU	0%
Calcium 553mg	43%
Iron 26mg	146%
Potassium 3992mg	85%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.1%

Protein: 16.1%

Carbs: 56.9%