Looking for a delicious and quick way to start your day? These Southwest Black Bean and Avocado Wraps are a fantastic healthy breakfast wrap option that will energize you. You’ll love how easy they are to prepare and how satisfying they taste.
Key Ingredients & Substitutions
- Black Beans: Canned black beans work perfectly.
- Avocado: Fresh is best for creamy texture.
- Tortillas: Use whole wheat or corn tortillas for a healthier option.
- Salsa: Choose your favorite mild or medium salsa.
- Spinach: Fresh baby spinach adds a boost of greens.
Ingredients
Main Ingredients:
- 4 whole wheat tortillas (8-inch)
- 1 (15-ounce) can black beans, rinsed and drained
- 1 ripe avocado, pitted and diced
- 1/2 cup corn (fresh, frozen, or canned)
- 1/4 cup chopped red onion
- 1/4 cup chopped fresh cilantro
- 1/4 cup salsa
Spices:
- 1/2 teaspoon cumin powder
- 1/4 teaspoon chili powder
- Pinch of salt and black pepper
Optional:
- 1 cup fresh baby spinach
- 2 tablespoons Greek yogurt or sour cream (for serving)
How Much Time Will You Need?
- Total Time: 15 minutes
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Servings: 4 healthy breakfast wraps
- Tools Needed: Mixing bowl, skillet (optional)
Step-by-Step Instructions
1. Prepare the Black Bean Mixture
In a medium bowl, combine the rinsed and drained black beans, diced avocado, corn, chopped red onion, and fresh cilantro. This forms the flavorful base for your healthy breakfast wraps. Gently mix these ingredients together, being careful not to mash the avocado too much.
2. Season the Filling
Add the cumin powder, chili powder, salt, and black pepper to the black bean mixture. Stir everything well to ensure the spices are evenly distributed. Taste and adjust seasonings as you like.
3. Warm the Tortillas
You can warm your tortillas in a dry skillet over medium heat for about 30 seconds per side, in the microwave for 15-20 seconds, or directly over a gas flame for a few seconds per side. Warming them makes them more pliable and prevents cracking when you roll your healthy breakfast wraps.
4. Assemble Your Wraps
Lay each warm tortilla flat. If using, spread a layer of baby spinach down the center of each tortilla. Spoon about 1/4 of the black bean and avocado mixture onto the center of each tortilla.
5. Add Salsa and Roll
Drizzle a tablespoon of salsa over the filling on each tortilla. Fold in the sides of the tortilla, then tightly roll it up from the bottom to create your perfect healthy breakfast wraps. Serve immediately and enjoy your vibrant breakfast!
Variation Ideas
- Add a squeeze of fresh lime juice to the black bean mixture for extra zest.
- Include scrambled eggs or tofu for added protein.
- Mix in diced bell peppers for more crunch and color.
- Try different types of salsa, like a corn and black bean salsa, for variety.
- Sprinkle with a little shredded cheese if you like.
Storage Instructions
If you have any leftovers, store them wrapped tightly in plastic wrap or in an airtight container in the refrigerator for up to 2-3 days. To reheat, you can warm them briefly in a microwave or in a dry skillet until heated through.
Frequently Asked Questions (FAQ)
- Can you make these ahead of time? It’s best to assemble these healthy breakfast wraps right before eating to prevent the avocado from browning. You can prepare the black bean mixture (minus the avocado) a day in advance.
- Are these spicy? The spice level depends on your salsa and chili powder. You can easily adjust it to your preference.
- Can you use different beans? Yes, pinto beans or kidney beans would also work well in this healthy breakfast wrap recipe.
- Are these suitable for meal prep? While best fresh, you can prep components. Prepare the black bean mixture (without avocado) and chop the avocado separately, then assemble when ready to eat.
- How do you prevent the avocado from browning? A squeeze of lime or lemon juice on the diced avocado can help slow down browning if you’re prepping ahead.
- What if you don’t have fresh cilantro? You can skip it, or use a small amount of dried cilantro (use less as it’s more potent).
