Black Beans and Greens Pinwheels: Your New Go-To Lunch Wrap

Black Beans and Greens Pinwheels
Stephanie Lang, MS, RDN, CDN

Nutrition Highlights (per serving)

Calories 198
Fat 5g
Carbs 30g
Protein 8g
View All
Total Time 30 min
Prep 30 min, Cook 0 min
Servings 10

Packing lunch can sometimes feel tedious. Jazz it up with these healthy pinwheel wraps that not only look good, but are also fun to eat and will keep you feeling satisfied.

Both beans (your luscious legumes) and dark leafy greens are an easy way to increase your fiber intake and they are both good sources of folate, a B vitamin that aids in formation of red and white blood cells in the bone marrow. Beans also contain a type of starch used by healthful bacteria in the colon to produce short-chain fatty acids, which seem to protect colon cells.

Ingredients

  • 10 8-inch whole wheat flour tortillas
  • 2½ cups refried black beans (from one 16-oz can)
  • 2½ cups arugula or spinach

Preparation

1. Lay one tortilla on a plate or cutting board.

2. Spread ¼ cup refried black beans all over one side of the tortilla. Place ¼ cup arugula or spinach leaves over the beans.

3. Starting from one end, roll the tortilla up tightly. Set aside. Repeat with remaining tortillas, beans and greens until everything is used up.

4. Wrap each rolled tortilla tightly in plastic wrap and refrigerate until ready to use.

5. To serve, slice each rolled tortilla into ½-inch pieces.

Ingredient Variations and Substitutions

Try making these with peanut butter and berries or ricotta, black pepper, and shaved zucchini. Aim to pack in something from at least 2 or 3 different food groups to balance the nutrition profile of your meals. In this recipe, you get starch from the tortilla, protein from the beans (or peanut butter or ricotta), and a vegetable or fruit from the greens (or zucchini or berries).

Cooking and Serving Tips

Make a batch on the weekend and you'll have lunch 'ready to roll' for you and your family all week long. These are also great to make as an appetizer at your next party.

Nutrition Facts
Servings: 10
Amount per serving  
Calories 198
% Daily Value*
Total Fat 5g 6%
Saturated Fat 3g 15%
Cholesterol 0mg 0%
Sodium 466mg 20%
Total Carbohydrate 30g 11%
Dietary Fiber 7g 25%
Total Sugars 2g  
Includes 0g Added Sugars 0%
Protein 8g  
Vitamin D 0mcg 0%
Calcium 150mg 12%
Iron 2mg 11%
Potassium 311mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!

Continue Reading