High Protein Spicy Bean Wrap

Packed with bold flavors and plant-based protein, this High Protein Spicy Bean Wrap is the ultimate quick and nutritious meal for busy days. Featuring a zesty mix of seasoned black beans and kidney beans, paired with creamy mashed avocado and a vibrant medley of shredded lettuce, juicy tomatoes, and sweet corn, this recipe is a healthy twist on comfort food. A hint of lime juice adds brightness, while optional hot sauce delivers an extra kick for spice lovers. Wrapped in hearty whole wheat tortillas, these wraps are perfect as a grab-and-go lunch or a simple dinner option. With just 15 minutes of prep and 10 minutes of cooking, this easy-to-make recipe is an excellent choice for anyone seeking a high-protein, vegetarian, and fiber-rich meal that doesn't skimp on taste.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup canned black beans
• 1 cup canned kidney beans
• 1 tablespoon olive oil
• 0.5 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon chili powder
• 0.5 teaspoon salt
• 0.25 teaspoon pepper
• 1 tablespoon lime juice
• 1 medium avocado, mashed
• 4 large whole wheat tortilla wraps
• 1 cup shredded lettuce
• 1 cup diced tomatoes
• 0.5 cup corn kernels (fresh, frozen, or canned)
• 1 teaspoon hot sauce (optional)

Directions

Step 1

Heat the olive oil in a skillet over medium heat.

Step 2

Add the chopped onion and cook until softened, about 3 minutes.

Step 3

Add the minced garlic, ground cumin, smoked paprika, chili powder, salt, and pepper. Stir well and cook for 1 minute until fragrant.

Step 4

Add the black beans and kidney beans to the skillet. Stir to coat the beans in the spices.

Step 5

Cook for 5-7 minutes, stirring occasionally, until the beans are heated through and slightly softened.

Step 6

Remove the skillet from heat and stir in the lime juice. Set aside.

Step 7

Prepare the tortillas by spreading a layer of mashed avocado down the center of each wrap.

Step 8

Layer the bean mixture, shredded lettuce, diced tomatoes, and corn over the avocado in each tortilla.

Step 9

Drizzle with hot sauce if desired for extra spice.

Step 10

Fold in the sides of the tortilla and roll tightly to form a wrap.

Step 11

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

Nutrition Facts

Serving size	1225.1 grams (1225.1g)

Amount per serving	% Daily Value*
Calories	1512

Total Fat 45.40g	58%
Saturated Fat 7.10g	36%
Polyunsaturated Fat 1.70g
Cholesterol 0mg	0%
Sodium 3859mg	168%
Total Carbohydrate 230.80g	84%
Dietary Fiber 63.10g	225%
Total Sugars 22.10g
Protein 59.60g	119%

Vitamin D 0IU	0%
Calcium 499mg	38%
Iron 24mg	131%
Potassium 3716mg	79%

*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: 26.0%

Protein: 15.2%

Carbs: 58.8%