Black Bean Wrap

Black Bean Wrap

Aprox. Calories: 220 Calories

Music to Listen to While Preparing: Jimmy Buffett

Ready to roll!

Ingredients: Mashed Black Beans, Ham or Turkey, Lettuce, Lite Low-Cal Ranch,

1/2 slice American Cheese, Low-Cal Wrap (I use FlatOut)


The first thing you need to decide is whether you will be using canned black beans or if you are preparing black beans from the bag. If you are making them from the bag you will need to soak them in water for a day or so & boil or slow cook them. Once that has been done, you will need to strain and mash the beans so you can spread them as shown here. If you are using canned black beans just mash them straight from the can. Black beans from the bag can be dry and bland. They could require a bit of olive oil and seasoning. I used salt, pepper and garlic. Just sprinkle your chosen seasonings in until it tastes best to you!

Step 1) Lay out your wrap and place your 1/2 slice of cheese on the center of the wrap. Add a few pieces of your ham or turkey and spread black beans over the ham.

Step 2) Microwave for 30-45 seconds. (I’m not a huge fan of microwaving but this is a quicky lunch thing. We’ll live.)

Step 3) Chop lettuce you plan to use for the inside and pull wrap out of the microwave.

Step 4) Add a bit of the low-cal ranch dressing onto the black beans and adorn with the lettuce.

Step 5) Wrap it up!

Now THAT’S a wrap!

Go Skinny on this bad boy and substitute parmesan cheese or simply skip the cheese all together!

Munch on this healthier lunch today!

-Chef Mallory

One thought on “Black Bean Wrap

  1. Pingback: Black Beans Round 3! | The Balanced Soul

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