Lunch
Black bean wraps
Beans, salad and salsa in a wholewheat wrap.
Cooking mode in the app: one step at a time, with gentle timers.
Covers
Protein, fibre, iron, B vitamins, vitamins A and C, folate, vitamin K
LeafUp › Plates › Black bean wraps
You need (serves 2)
- Four wholewheat wraps
- A tin of black beans (400 g)
- Two handfuls of salad leaves (about 40 g)
- Two tomatoes
- Half a red onion
- A pinch of cumin
- Lime or lemon juice and coriander
How to make it
- Rinse the beans and mash them lightly with cumin and a squeeze of lime.
- Chop the tomatoes and onion with coriander for a quick salsa.
- Fill the wraps with beans, salad and salsa, and roll them up.
Allergens This plate contains gluten. Always check product labels, as brands vary.
Good to know
Dried red kidney beans must be soaked and boiled hard before eating; see Basics. Tinned beans are safe as they are.
With coeliac disease, choose gluten-free wholegrains such as brown rice, buckwheat, millet, quinoa or oats labelled gluten-free.
Taking a blood thinner such as warfarin? Greens are rich in vitamin K. Keep the amount you eat steady rather than suddenly eating much more, and ask your doctor.
LeafUp gives general food guidance for adults. It is not medical or dietary advice. With a health condition, during pregnancy or with allergies, ask your doctor or a dietitian.
