This Black Bean and Avocado Wrap provides the perfect combination of vegetables and protein to keep your family full for hours! Make these for your weekday lunch or serve them for a quick and easy dinner. You can even prepare a double batch of the black bean dip to enjoy with tortilla chips, vegetables or added to salads.

This recipe comes to us from our friends at Triad to Wellness.

Serves 4


  • 1 (15 ounce) can black beans, rinsed and drained
  • 2 tablespoons red onion, diced
  • 2 cloves garlic
  • 2 tablespoons lime juice
  • 2 tablespoons water
  • 1/2 teaspoon cumin
  • 1/4 teaspoon cayenne pepper
  • 1/4 cup cilantro leaves
  • 4 large tortillas, gluten-free if necessary
  • 4 tablespoons salsa
  • 1 medium avocado, diced
  • 1 tomato, sliced
  • 1 bunch romaine lettuce leaves

Cooking Tip of the Week: Have you ever seen an avocado turn brown after it’s been cut? This is because of an enzyme in the avocado that oxidizes when it is exposed to air. It doesn’t mean the avocado has “gone bad,” but it can be less appetizing. To prevent this from happening, you can add lemon or lime juice to the cut avocado before storing it in an airtight container in the refrigerator. The acidity of the citrus can help to slow oxidation.

Food for Thought: Black beans are rich in potassium, protein, and fiber, making them a power food that should be included in your daily diet. According to research, black beans are beneficial for heart health and can lower your risk of chronic disease. Because of the high fiber content in black beans, consuming them can lower your risk of weight gain, reduce inflammation, control your blood pressure and help protect your bones. Considered nature’s health food, the fiber and protein in black beans will help keep you feeling full and energetic for hours.

Conversation Starter: If you could have different hair for just one day, how would you make your hair look?


Kid: Open can of black beans and rinse and drain in colander. Squeeze limes. Pull leaves off cilantro and remove paper from garlic cloves.

Adult: Chop red onion, avocado, and tomato.

Kid: Measure out beans, red onion, garlic, lime juice, water, cumin, cayenne pepper and cilantro leaves; combine in food processor.

Adult: Pulse food processor to create smooth dip.

Kid: Spread 1/4 of the black bean dip over the center of a tortilla, add salsa, avocado, tomato and lettuce.

Together: Roll tightly. Repeat with remaining tortillas. Serve immediately.