Bean Salad Wrap

There is something oh-so-satisfying about bean salads. There’s also something very satisfying about wraps. Hence, the beautiful combination of these two in this delightful Bean Salad Wrap! It comes together in almost no time and is packed with flavor and healthy ingredients. Plus, if you have leftover filling, that doubles as a delicious bean salad the next day.

Enjoy this Bean Salad Wrap when you want something quick, but you also want it to be tasty and nutritious. Just how nutritious, you ask? Scroll to the bottom of the post to see the nutrition facts.

Bean Salad Wrap

Recipe by Legume LadyCourse: MealsDifficulty: Easy

Servings

4

servings

Time

15

minutes

Calories

325

kcal

This Bean Salad Wrap is super simple to make, plus it’s packed with fresh flavors and good nutrition. A perfect quick meal at home, picnics, or on the go.

Ingredients

• 2 cups cooked red kidney beans, or bean of choice *see note

• ~1 cup chopped tomatoes – recommend a tomato like a cherry or sweet 100

• 2 green onions

• 1 avocado

• 1/4 cup Italian dressing, or make your own vinaigrette **see note

• 2 cups fresh baby spinach

• 4 whole wheat tortillas (8-inch) – but if it is hard to make a wrap with the 8-inch tortilla and all the filling, pack the wraps less full and serve some of the filling on the side, make them open-faced, or use a larger tortilla.

• Optional additions: chopped bell pepper for crunch, squeeze of fresh lemon juice, fresh herbs (chives, parsley, cilantro) for an extra burst of flavor and color. freshly ground black pepper

Directions

• Drain the beans. Tip: if using canned beans, rinse them to reduce sodium. Add beans to a large bowl. Warm them in the microwave for about 30 to 45 seconds to make them easier to mash. Then, slightly mash the beans. This will help the wraps stay together better. For more texture, leave some beans completely whole or only partially mashed.
• Halve or quarter the tomatoes, depending on their size and your preference in a salad. Thinly slice the green onion and cube the avocado. The avocado will mush slightly as you mix it in, so use a larger cube size to start.
• Add the tomatoes, green onions, avocado, and dressing to the red kidney beans. Stir. Then add the spinach and stir again. Alternatively, you can add the spinach as a layer in the wrap instead of adding to the bean mixture. Taste for seasoning and adjust if needed. Add in any desired optional additions.
• If desired, first warm the tortillas. Then, spoon the red kidney bean mixture on top of the tortillas and wrap, warming in a skillet to crisp the wrap if desired. Serve.
• Leftover filling makes for a great salad, no tortilla necessary!

Notes

• *If using canned beans, you can get away with just using 1 can of beans, which would be more like 1 and 1/2 cups of beans. Or better yet, use more than 2 cups and just add 2 full cans, adjusting seasoning as needed!
• **If preferred, you can make your own simple dressing. Try ¼ cup vinegar (white or apple cider), 2 Tbs olive oil, 1 Tbs sugar, and salt and pepper to taste. You may have some dressing leftover.

Bean Salad Wrap Nutrition Facts

The following nutrition facts were created in Nutritionist Pro. Nutrition information can vary with factors such as brand, etc. Check out the fiber, protein, iron, and other good stuff in this Bean Salad Wrap!

The Quick and Tasty Bean Recipes Just Keep on Coming…

Looking for other quick recipe ideas? Here are a few I think you will enjoy:

• Cowboy Caviar – another recipe that comes together in no time at all, and leftovers keep brilliantly in the fridge
• Three Bean Salad – same comment as above! 🙂
• Bean Bruschetta – because why just have tomato bruschetta when you could add beans to it? Check out this post to see the huge difference it makes nutritionally to add beans (hint: waaaaay more protein and fiber!).

I hope you enjoy these bean dishes! Comments always welcome – I love to hear what you think and all about the fun and creative spins you put on these recipes.