Black Bean Crunch Wraps
1
serving15
minutes15-20
minutes410
kcalThis tofu scramble is a delicious and satisfying plant-based alternative to scrambled eggs. It’s packed with protein, loaded with veggies, and seasoned with turmeric and nutritional yeast for flavor and a golden hue. Perfect for a hearty breakfast, light lunch, or post-workout meal.
🛒 Ingredients
For the Filling:
1 tbsp olive oil
1 can (15 oz) black beans, drained and rinsed
1/2 tsp ground cumin
1/2 tsp chili powder
1/4 tsp garlic powder
1/4 tsp onion powder
Salt & pepper to taste
Juice of 1/2 lime (optional for brightness)
Wrap Ingredients:
4 large burrito-size flour tortillas
4 crispy tostada shells (or baked tortilla chips as a substitute)
1 cup shredded lettuce
1 cup diced tomatoes or salsa
1 cup shredded cheese (or vegan cheese)
1/2 cup sour cream or plant-based yogurt
1/2 cup guacamole or sliced avocado
👩🏻🍳 Directions
Prepare the black beans:
- Heat olive oil in a skillet over medium heat. Add black beans, cumin, chili powder, garlic powder, onion powder, salt, and pepper. Stir and cook for 5–7 minutes until warmed through. Mash slightly with a fork for a thicker consistency. Squeeze in lime juice and stir.
- Heat olive oil in a skillet over medium heat. Add black beans, cumin, chili powder, garlic powder, onion powder, salt, and pepper. Stir and cook for 5–7 minutes until warmed through. Mash slightly with a fork for a thicker consistency. Squeeze in lime juice and stir.
Assemble the wraps:
- Warm the tortillas slightly to make them pliable.
- In the center of each tortilla, layer in this order:
- A scoop of black bean mixture
- 1 tostada shell
- A spoonful of sour cream or yogurt
- Shredded lettuce
- Diced tomatoes or salsa
- Shredded cheese
- Guacamole or avocado
- Fold the edges of the tortilla over the center in a circular pattern, covering the filling completely. Press down to secure the fold.
Cook the wraps:
- Heat a clean skillet over medium heat.
- Place each wrap seam-side down and cook for 2–3 minutes, or until golden brown and sealed.
- Flip and cook the other side for another 2–3 minutes until crisp.
Serve:
- Slice in half and enjoy warm with extra salsa, guacamole, or a squeeze of lime!
Tips & Variations
- Use plant-based cheese and yogurt or omit entirely.
- Toss in tofu, tempeh, or vegan meat crumbles.
- Add jalapeños or hot sauce to the filling.
- Prepare the bean filling ahead of time and assemble wraps when ready to eat.
Nutrition Facts (Per Wrap – Approximate Values)
- Protein: 15g
- Carbohydrates: 45g
- Fiber: 9g
- Sugars: 3g
- Fat: 18g
- Saturated Fat: 5g
- Iron: 3.5mg (20% DV)
- Calcium: 180mg (14% DV)
- Vitamin A: 900 IU (18% DV)
💡 Note: Nutritional values may vary depending on toppings and tortilla brand used.
These Black Bean Crunch Wraps are flavorful, filling, and fun to make — the perfect go-to for meatless Mondays, quick lunches, or casual dinners with friends. Plus, they’re just as good reheated the next day!
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