Black Bean Wraps

Total Time 20 min
Prep 10 min, Cook 10 min
Yield 8 wraps

Does your family ever have a meatless meal? Having a meatless meal every so often is a great idea for several reasons. First, it opens your eyes to other sources of protein, providing variety in your family’s diet. Secondly, some meats are high in saturated fat, so going meatless for a few meals can help to reduce unwanted fat intake and/or give you the opportunity to add healthier fats. And lastly, it could allow you to save some money since meat is generally more expensive than, for instance, beans.

The Meatless Monday movement began in 2003. Why? Because going meatless once per week may reduce the risk of several chronic preventable conditions. It also helps reduce our carbon footprint by helping to conserve natural resources used in meat production. Would your family consider going meatless once per week?

One of our family favorites for a meatless meal are black bean wraps. They are so simple to prepare that you can have them on the table in under 30 minutes, and they require minimal cooking.


  • 1 tsp olive oil
  • 3 cloves of garlic, minced
  • 2 cans black beans, drained and rinsed
  • About ¼ cup water
  • Salt to taste
  • 1 avocado, pitted and sliced into strips
  • About 4 leaves of kale, washed and dried, with stem removed and roughly chopped
  • Crumbled feta cheese
  • 1 tomato, diced
  • 8 whole wheat tortillas


  1. Warm a small pot on low to medium heat on the stove. 
  2. When the pot is warm, add the olive oil and sauté the garlic. 
  3. Once the garlic is sautéed, add the black beans and about ¼ cup of water and heat through. 
  4. Mash the beans slightly and add salt to taste.
  5. Once the beans are warm, add a few tablespoons of beans to the center of each tortilla. 
  6. Top the beans with sliced avocado, kale, crumbled feta, and tomato, wrap it up, and enjoy.

    Of course, tailor the wrap to your child’s tastes. I have one that loves tomato and cucumber, so he gets those additions. But he dislikes avocado, so I leave it out of his. Another fantastic addition is adding leftover brown rice that you’ve warmed in the microwave. If the kids enjoy assembling their own wraps, set out a “wrap bar” for them to choose their own toppings. For the adults, we add a small amount of diced jalapeno to spice it up or a pinch of Tony Chachere’s Original Creole Seasoning.

    Some other quick meatless meal ideas for the family are as follows:

    • Salad with your favorite raw vegetables and a chopped hard cooked egg
    • Portobello mushroom (or whole wheat English muffin) pizza topped with peppers, olives, artichoke hearts, etc.
    • Serve whole wheat pita with hummus, cucumber, tomato, and feta and drizzle in a bit of balsamic vinegar
    • Avocado chickpea spread on whole wheat bread with sliced tomato
    • Bean and rice burrito

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