Bean And Cilantro Wrap Recipe

This vegetarian wraps recipe is very quick, very healthy and tastes so good!  Fresh cilantro gives is such a burst of fresh flavor – delicious!

Full of nutritious ingredients, these wraps are a great option for a healthy lunch or dinner.  What a great way to add more beans and fresh herbs into your diet!

If you are looking for more vegetarian main dishes, you found a perfect one!  Even though there is no meat, these vegetarian wraps are so packed with protein that they will make you as full as a cheeseburger :)

You don’t need to cook anything, all you need to do is assemble this wrap from fresh ingredients!  Just mix the canned beans with chopped cilantro and yogurt, put inside the tortilla and wrap it up.  That’s all there is to it!

Why You’ll Love This Bean and Cilantro Wrap Recipe

• Perfect for Quick Meals: This wrap comes together in just a few minutes, making it ideal for busy weekdays. The combination of beans and cilantro offers a fresh, vibrant flavor that feels satisfying yet light. It’s an excellent choice for those moments when you want something healthy but don’t have a lot of time to spend in the kitchen. Plus, it’s great for meal prepping too!
• Packed with Plant-Based Protein: The beans in this wrap provide a hearty dose of plant-based protein, keeping you full and energized throughout the day. Combined with the fiber from the whole-grain wrap, it’s a nutritious option that supports a balanced diet. Whether you’re following a vegetarian or vegan lifestyle, this wrap is a delicious way to meet your protein needs.
• Customizable to Your Taste: One of the best things about this recipe is how versatile it is. You can easily add your favorite veggies, swap the beans for a different variety, or even spice it up with some hot sauce or jalapeños. It’s a great way to use up whatever you have on hand, making it both budget-friendly and waste-conscious.
• Great for On-the-Go: These wraps are perfect for lunchboxes, picnics, or a quick meal on the go. They travel well and don’t require any reheating, so you can enjoy them anywhere. Whether you’re heading to work, school, or just out for a day of errands, these wraps are a convenient, portable meal option.
• Bursting with Fresh Flavor: The cilantro adds a fresh, herbaceous note that brightens up the whole wrap. Paired with the creamy beans and a squeeze of lime, every bite is packed with vibrant, zesty flavor. If you’re a fan of fresh, bold flavors, this wrap will definitely hit the spot.

Ingredients:

1 can of beans, drained and rinsed: The main protein source in this wrap, beans provide a hearty and satisfying filling. You can use black beans, pinto beans, or any other type you prefer.
1/2 bunch cilantro, chopped: Fresh cilantro adds a burst of bright, herbaceous flavor that pairs beautifully with the beans and yogurt.
1/2 cup plain yogurt: This adds a creamy texture and tangy taste, which balances the flavors in the wrap. You can use regular or Greek yogurt, depending on your preference.
2 large flour tortillas: – Soft and pliable, flour tortillas are perfect for holding all the ingredients together, making the wrap easy to eat and enjoy.

Kitchen Tools You Need To Make Bean and Cilantro Wrap

• Mixing Bowl: Used to combine the beans, cilantro, and yogurt together for the filling.
• Knife: Essential for chopping the fresh cilantro and any additional veggies you might want to add.
• Cutting Board: A safe surface for chopping the cilantro and other ingredients.
• Measuring Cups: Useful for measuring out the yogurt and beans accurately.
• Measuring Spoons: Helpful for measuring salt, pepper, and any other seasonings you add.
• Spoon or Spatula: For mixing the ingredients together and spreading the filling onto the tortillas.

How To Make Bean and Cilantro Wrap

• Prepare the filling: In a mixing bowl, stir together the drained and rinsed beans, chopped cilantro, and plain yogurt. Season the mixture with salt and pepper to your taste.
• Get the tortillas ready: Lay each flour tortilla flat on your work surface, making sure there’s enough space to add the filling.
• Add the filling: Spoon the bean and cilantro mixture evenly onto the center of each tortilla, spreading it out a bit but keeping it away from the edges.
• Customize your wrap: If you like, layer on some sliced avocado, diced tomatoes, or any other veggies you enjoy.
• Wrap it up: Fold the sides of the tortilla in toward the center, then roll it up from the bottom to create a secure wrap.
• Serve and enjoy: These wraps are ready to eat right away, or you can wrap them in foil for a portable meal.

Serving Suggestions

• Pair with a side salad: Serve this wrap alongside a crisp, fresh salad with a simple vinaigrette. A salad made with mixed greens, cherry tomatoes, cucumbers, and a light lime dressing would complement the flavors perfectly.
• Add a side of chips and salsa: For a more filling meal, pair the wrap with some tortilla chips and your favorite salsa or guacamole. The crunchy texture of the chips contrasts nicely with the soft wrap.
• Serve with a soup: This wrap pairs well with a warm bowl of soup, such as tomato, vegetable, or a light bean soup. It makes for a cozy, comforting meal.
• Slice for appetizers: If you’re hosting a party, you can slice the wrap into smaller pieces and serve them as appetizers or finger food. Secure each slice with a toothpick for easy handling.
• Enjoy with a refreshing drink: A glass of iced tea, lemonade, or a refreshing fruit smoothie would be a great beverage choice to enjoy with this wrap.

Variations and Substitutions

• Vegan Version: To make this wrap fully vegan, simply swap the plain yogurt for a plant-based alternative. Coconut yogurt or almond-based yogurt works well and still provides that creamy texture. You can also try using hummus or avocado spread as a creamy base if you prefer to skip the yogurt altogether. These options not only maintain the creaminess but also add a different layer of flavor to the wrap.
• Gluten-Free Option: If you need to make this wrap gluten-free, replace the flour tortillas with gluten-free tortillas. Corn tortillas are a great alternative, but you can also find gluten-free flour tortillas at most grocery stores. Just make sure to warm the gluten-free tortillas slightly to make them more pliable and easier to roll.
• Protein Boost: While beans already provide a good amount of protein, you can increase the protein content by adding grilled chicken, tofu, or tempeh to the wrap. For a vegetarian option, add scrambled eggs or a fried egg for a delicious breakfast wrap. This makes the wrap even more filling and suitable for those who need a higher protein intake.
• Spicy Kick: If you enjoy a bit of heat, consider adding some sliced jalapeños, a sprinkle of crushed red pepper flakes, or a dash of hot sauce to the wrap. You can also mix some chipotle powder into the yogurt for a smoky, spicy twist. Spicy variations add an extra dimension of flavor and can be adjusted to suit your taste preference.
• Low-Carb Variation: For those following a low-carb diet, you can easily turn this wrap into a lettuce wrap. Use large lettuce leaves, such as romaine or butter lettuce, in place of the tortilla. Simply fill the lettuce leaves with the bean mixture and your choice of toppings, then wrap them up just like you would with a tortilla. This keeps the dish light and refreshing while still satisfying your hunger.
• Different Beans: Don’t hesitate to experiment with different types of beans. Black beans are traditional and work well, but you can use kidney beans, white beans, or even chickpeas. Each type of bean will slightly alter the flavor and texture, allowing you to customize the wrap to your liking. Mixing different beans together is also an option for a more complex flavor profile.
• Additional Veggies: To add more crunch and nutrition, consider including additional veggies in your wrap. Thinly sliced bell peppers, cucumbers, or red onions add great texture and flavor. Grated carrots or shredded cabbage can also be excellent additions for a bit of sweetness and extra crunch. This not only increases the nutritional value but also makes the wrap more colorful and visually appealing.
• Herb Substitutions: If cilantro isn’t your favorite, you can easily swap it out for another fresh herb. Parsley, mint, or basil can be used instead, each bringing its own unique flavor to the wrap. If you’re a fan of fresh dill, it can add a surprising and delightful twist to the flavor profile.

Storage and Reheating

• Storing Leftovers: If you have leftover Bean and Cilantro Wraps, it’s best to store them properly to maintain their freshness. Wrap each assembled wrap individually in plastic wrap, foil, or place them in an airtight container. Store them in the refrigerator for up to 2 days. If you haven’t assembled the wraps yet, you can store the bean mixture separately in an airtight container for up to 3 days. Keep the tortillas and any additional toppings separate to avoid sogginess.
• Reheating Instructions: While these wraps are typically enjoyed cold, you can reheat them if you prefer a warm wrap. To reheat, unwrap the foil or plastic, and place the wrap on a microwave-safe plate. Microwave on medium heat for about 30-45 seconds, or until warmed through. Be careful not to overheat, as this can make the tortilla tough. Alternatively, you can reheat the wrap in a dry skillet over medium heat for a couple of minutes on each side, just until warmed through. This method helps maintain a soft tortilla while slightly crisping the outside.
• Tips for Best Results: If reheating, avoid reheating the entire wrap if it contains ingredients that don’t reheat well, like lettuce or tomatoes. Instead, reheat the bean mixture and tortilla separately, then reassemble the wrap with fresh toppings. This keeps the textures and flavors at their best. If you’re reheating just the bean mixture, do so gently on the stovetop over low heat, stirring occasionally until warmed through. This prevents the beans from drying out.
• Freezing: Although this wrap is best when fresh, you can freeze the bean mixture if you want to prepare it in advance. Transfer the mixture to a freezer-safe container and freeze for up to 2 months. When you’re ready to use it, thaw the mixture in the refrigerator overnight and reheat before assembling the wrap. Freezing the entire assembled wrap is not recommended, as the texture of the tortilla and fresh ingredients can become compromised.

Frequently Asked Questions

Can I make this wrap ahead of time?

Yes, you can definitely make this wrap ahead of time! It’s a great option for meal prepping, as it holds up well in the refrigerator for a couple of days. To keep everything fresh, it’s best to store the bean mixture, tortillas, and any toppings separately. Assemble the wraps when you’re ready to eat. If you prefer to assemble them in advance, be sure to wrap each one tightly in foil or plastic wrap and store in the fridge. Just be mindful that if you add ingredients like lettuce or tomatoes, they may become soggy after sitting for a while. For the best texture, add these fresh right before eating.

Can I use a different type of bean?

Absolutely! This recipe is very flexible when it comes to the type of beans you use. While black beans are a popular choice due to their texture and flavor, you can easily substitute them with pinto beans, kidney beans, or even chickpeas. Each type of bean will bring a slightly different flavor and texture to the wrap, allowing you to customize it to your preference. Mixing different types of beans is also a great way to add variety and create a more complex flavor profile.

Is there a gluten-free option for this wrap?

Yes, you can make this wrap gluten-free by simply using gluten-free tortillas instead of regular flour tortillas. Corn tortillas are a common gluten-free option that works well with this recipe. There are also many brands that offer gluten-free flour tortillas, which can be found at most grocery stores. Just be sure to warm the tortillas slightly before assembling the wrap to make them more pliable and easier to work with.

Can I freeze these wraps?

Freezing the assembled wraps is not recommended, as the texture of the tortillas and fresh ingredients like lettuce or tomatoes can become compromised. However, you can freeze the bean mixture on its own. Transfer the prepared bean mixture to a freezer-safe container and store it in the freezer for up to 2 months. When you’re ready to use it, thaw the mixture in the refrigerator overnight and reheat it before assembling fresh wraps. This allows you to have the filling ready to go whenever you need a quick meal.

What can I substitute for cilantro if I don’t like it?

If you’re not a fan of cilantro, there are several substitutions you can use that will still give your wrap a fresh, herbaceous flavor. Parsley is the most common substitute and has a milder taste that complements the other ingredients well. Fresh basil or mint can also work, adding a unique twist to the flavor profile. If you want to keep the wrap simple, you can even leave out the herbs altogether, though they do add a nice burst of freshness.

How can I make this wrap more filling?

To make the wrap more filling, you can add extra protein or additional hearty ingredients. Grilled chicken, tofu, or tempeh are excellent options to boost the protein content. You can also add a fried egg or scrambled eggs for a breakfast version of the wrap. Another option is to include more fiber-rich vegetables like avocado, bell peppers, or shredded cabbage. Adding a sprinkle of cheese or a dollop of hummus can also make the wrap more substantial and satisfying.

Can I make this wrap spicy?

Yes, if you enjoy a bit of heat, there are several ways to spice up this wrap. You can add sliced jalapeños, crushed red pepper flakes, or a dash of hot sauce to the filling. Another option is to mix some chipotle powder or cayenne pepper into the yogurt for a spicy, smoky kick. Adjust the level of spiciness to your taste preference, and remember that you can always add more heat but it’s hard to take it away, so start with a little and add more as needed.

What sides go well with this wrap?

This wrap pairs well with a variety of sides, depending on the occasion. For a light meal, consider serving it with a simple side salad with a vinaigrette dressing. Tortilla chips with salsa or guacamole are also great options that complement the flavors of the wrap. If you’re looking for a heartier meal, a bowl of soup, such as tomato or vegetable soup, would be a perfect accompaniment. You can also serve it with a refreshing drink like iced tea or a fruit smoothie to round out the meal.

Other Easy Bean Recipes

Zesty Kidney Bean Salad: a vibrant and nutritious dish that’s perfect for a light lunch or a side at your next barbecue. Packed with protein-rich kidney beans, fresh vegetables, and a zesty dressing, this salad is both filling and refreshing. It’s easy to customize with your favorite add-ins and can be prepared in advance for a quick, healthy meal option.

Creamy Instant Pot Great Northern Beans: a delicious and versatile addition to any meal. Cooked to perfection in the Instant Pot, these beans are tender, creamy, and packed with flavor. Whether you’re using them in soups, stews, or simply enjoying them as a side dish, this recipe takes the hassle out of cooking beans from scratch with a quick and easy method.

Quick Instant Pot Chickpeas: Whip up a batch of perfectly cooked chickpeas in your Instant Pot with this easy no-soak recipe. These tender and flavorful chickpeas are great for adding to salads, curries, or making your own homemade hummus. With the Instant Pot, you’ll have a nutritious, protein-packed ingredient ready in a fraction of the time it would take on the stovetop.

No-Soak Instant Pot Black Beans: ay goodbye to the long soaking times with this Instant Pot Black Beans (No Soak) recipe. These beans cook up perfectly every time—soft, flavorful, and ready to be used in your favorite Mexican dishes, soups, or salads. This method is fast, simple, and ensures you have delicious black beans on hand whenever you need them.

Tender Instant Pot Red Kidney Beans: Get perfectly cooked red kidney beans every time with this Instant Pot Red Kidney Beans Recipe. Whether you’re making chili, adding them to salads, or enjoying them as a side dish, the Instant Pot makes cooking dried kidney beans a breeze. This no-soak method delivers tender, flavorful beans in a fraction of the time compared to traditional methods.

Easy Instant Pot Pinto Beans: These Instant Pot Pinto Beans are a quick and easy way to prepare a hearty, protein-packed dish. Whether you’re using them in burritos, chili, or as a simple side, the Instant Pot ensures they come out perfectly tender and flavorful every time. This recipe eliminates the need for soaking, saving you time and effort in the kitchen.

Homemade Instant Pot Refried Beans: Make restaurant-quality refried beans at home with this Instant Pot Refried Beans recipe. These beans are creamy, flavorful, and perfect for tacos, burritos, or as a dip for your favorite tortilla chips. The Instant Pot speeds up the process, so you can enjoy delicious homemade refried beans in no time, without the need for canned beans.

See also:

• Refreshing Heirloom Tomato Salad | Simple Summer Recipe
• Crisp Kale and Apple Salad | Quick and Nutritious
• Healthy Kale and Quinoa Salad | Wholesome and Easy