This quick and easy vegan black bean wrap is made with healthy ingredients that are easy to keep on hand – and it travels well for on-the-go lunches! 

This black bean wrap is a lunchtime favorite – especially when I’m pressed for time. Our busy lives can make eating healthy particularly challenging. Take yesterday morning for example. My daughter’s school had a two-hour delay and then I had to rush off to a dentist appointment. By the time I returned home I had only a few minutes to throw together a quick lunch before I faced an afternoon full of meetings. Times like these are when we want to reach for something easy and satisfying and are most susceptible to making poor choices.

A little foresight goes a long way. Keeping these items on hand allows me to create healthy meals when I might otherwise be tempted to reach for junk food. This black bean wrap recipe features four of the six foods: frozen veggies, canned beans, salsa and a whole grain tortilla.



  • 1 large tortilla (whole grain or gluten-free)
  • 1/3 cup salsa (I like Chi Chi’s Thick and Chunky – Mild)
  • 1/3 cup black beans (low sodium, rinsed and drained if using canned)
  • 1/4 cup organic frozen corn
  • 1/4 avocado chopped
  • 1 Tbsp. black olives sliced
  • 1 cup baby greens (arugula is especially yummy)
  • 2 sprigs cilantro (optional)


  1. Place frozen corn in a strainer and rinse with warm water for about ½ minute until thawed.
  2. Warm tortilla in microwave about 30 seconds.
  3. Pour salsa in a strip on the half of the tortilla that’s closest to you.
  4. Spread black beans, corn, avocado and olives over salsa.
  5. Tear leaves off cilantro stems and sprinkle over bean mixture. (Discard stems.)
  6. Top with baby greens.
  7. Fold side edges of wrap over the ingredients and then roll from the front edge closest to you.
  8. Slice the wrap in half and enjoy!


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