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10 Min Mexican-Style Wrap | Low-Gluten, Vegetarian, Vegan Option

Course: Main Course
Cuisine: Mexican
Prep Time: 3 minutes
Cook Time: 8 minutes
Total Time: 11 minutes
Servings: 4 servings

A simple recipe for a quick meatless dinner, this 10 min Mexican-style wrap will please everyone in the family and provide good nutrition!

Ingredients

  • 398 ml black beans (1 regular size can) look for BPA-free cans
  • 1 large onion minced
  • 2 garlic cloves minced
  • 1 Tbsp cilantro fresh or dry
  • 1 tsp onion flakes
  • 1/2 tsp paprika (ground)
  • 1/4 tsp cayenne (ground) you can add more if you like it spicy
  • 1/2 tsp garlic granules or powder
  • 1 Tbsp parsley fresh
  • 1/4 tsp sea salt
  • 2 avocado sliced
  • 1/2 head organic lettuce washed and dried
  • 1/4 cup grated organic cheese or vegan cheese (like Daiya, which is dairy-free and soy-free)
  • 4 wraps look for wholegrain
  • 1/3 cup organic salsa of your choice
  • extra-virgin olive oil for cooking

Instructions

  1. In a large pan over medium heat, add some olive oil, and sauté the onion for 3-5 minutes until they start to caramelize, then add the garlic and spices, and continue cooking for a minute, mixing often. Add the black beans and sauté for a couple more minutes.
  2. Put the 4 tortilla wraps in 4 plates and distribute the black bean & onion mixture on top, then add a sprinkle of cheese, half an avocado each, a Tbsp of salsa, and some lettuce.
  3. Wrap it up and enjoy! Yum!!!

Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 411kcal | Fat: 24g | Saturated fat: 4g | Cholesterol: 7mg | Sodium: 359mg | Potassium: 962mg | Carbohydrates: 38g | Fiber: 16g | Sugar: 3g | Protein: 13g | Vitamin A: 590% | Vitamin C: 15.2% | Calcium: 109% | Iron: 3%