Black Bean and Sweet Potato Wrap
If you’re on the hunt for a quick, nutritious, and utterly delicious meal, look no further than this Black Bean and Sweet Potato Wrap. This recipe balances the natural sweetness of sweet potatoes with the hearty texture of black beans, all wrapped up in a delightful spinach or whole-grain tortilla. It’s perfect for lunch, a light dinner, or even a satisfying snack. Plus, it’s packed with protein, fiber, and vibrant flavors that will keep you coming back for more!
Why It Works Every Time
This Black Bean and Sweet Potato Wrap is a winner for several reasons. The combination of sweet potatoes and black beans provides a delightful contrast of flavors and textures. Sweet potatoes add a creamy, sweet element, while black beans contribute a satisfying bite. The addition of fresh lime juice brightens the entire dish, and the creamy Greek yogurt offers a tangy contrast that elevates every bite. Whether you’re meal prepping or whipping up a quick weeknight dinner, this wrap is versatile and satisfying.
What You’ll Need
- 1/2 cup sweet potato, chopped
- 1 tablespoon coconut oil
- 1/2 cup black beans, drained
- 1 teaspoon taco seasoning (I love using Skinny Ms. Taco Seasoning)
- 1 lime, freshly squeezed
- 3 tablespoons Greek yogurt, fat-free
- 1/2 cup tomatoes, diced
- 1/2 avocado, diced
- 1/4 cup red onion, diced
- 2 spinach wraps or whole-grain wraps (8 inch)
- Salt and pepper to taste
Equipment & Tools
- Skillet – For cooking the sweet potatoes and warming the wraps.
- Knife – To chop your vegetables and sweet potatoes.
- Cutting board – A stable surface for chopping.
- Measuring cups and spoons – For accurate ingredient measurements.
Black Bean and Sweet Potato Wrap Made Stepwise
Step 1: Prepare the Sweet Potatoes
Start by heating the coconut oil in a skillet over medium heat. Once the oil is hot, add the chopped sweet potatoes. Season with a pinch of salt and pepper. Sauté for about 10-15 minutes, stirring occasionally, until the sweet potatoes are tender and slightly caramelized.
Step 2: Add Black Beans and Seasoning
Once the sweet potatoes are cooked, add the drained black beans to the skillet. Sprinkle in the taco seasoning and the juice of half a lime. Stir well to combine all the flavors and cook for an additional 3-5 minutes, until everything is heated through.
Step 3: Assemble the Wraps
Lay your spinach or whole-grain wraps flat on a clean surface. Spread a tablespoon of Greek yogurt in the center of each wrap. Top with the sweet potato and black bean mixture, then add the diced tomatoes, avocado, and red onion.
Step 4: Roll and Serve
Carefully fold in the sides of the wrap and then roll it up tightly from the bottom. Slice in half if desired, and enjoy your Black Bean and Sweet Potato Wrap fresh!
Seasonal Twists
- In the fall, add roasted pumpkin or butternut squash for a seasonal twist.
- In the summer, incorporate fresh corn or bell peppers for a crunch.
- During the winter, consider adding sautéed kale or spinach for extra greens.
- In spring, fresh herbs like cilantro or parsley can brighten the flavors.
Insider Tips
- For extra protein, consider adding grilled chicken or tofu to the wrap.
- Feel free to adjust the seasoning based on your taste preferences; a little chili powder can add a kick!
- Make sure not to overcook the sweet potatoes; they should be soft but still hold their shape.
- Wraps can be made ahead of time; just store the filling and wraps separately to avoid sogginess.
Storage & Reheat Guide
Store any leftover Black Bean and Sweet Potato Wrap filling in an airtight container in the fridge for up to 3 days. When you’re ready to enjoy it again, simply reheat in a skillet over medium heat until warmed through. If you’ve made the wraps ahead of time, reheat them in a pan or wrap in foil and warm in the oven for a few minutes.
Troubleshooting Q&A
What can I substitute for coconut oil?
If you’re not a fan of coconut oil, olive oil or avocado oil works great too! They both provide a lovely flavor and are excellent for sautéing.
Can I make these wraps vegan?
Absolutely! Just swap out the Greek yogurt for a plant-based yogurt or avocado spread, and you’re all set for a delicious vegan option!
How do I make homemade whole-grain wraps?
To make homemade whole-grain wraps, combine whole wheat flour, water, salt, and a bit of oil in a bowl. Knead until smooth, let it rest for 30 minutes, then roll into thin circles and cook in a hot skillet for about 1-2 minutes on each side.
Can I freeze the Black Bean and Sweet Potato Wrap filling?
Yes! You can freeze the filling in an airtight container for up to 2 months. Just thaw in the fridge overnight before reheating.
One Pan, More Ideas
- Quinoa Salad with Black Beans and Corn – A refreshing salad that pairs wonderfully with your wraps.
- Veggie Stir-Fry – A quick and colorful meal made in one pan.
- Chickpea Curry – A hearty and warming dish that’s perfect for weeknight dinners.
- Roasted Vegetable Bowl – An easy way to incorporate seasonal veggies into your meals.
In Closing
This Black Bean and Sweet Potato Wrap is not only a feast for the taste buds but also a nourishing option that you can feel good about. With its vibrant colors and satisfying ingredients, it’s a meal that’s as enjoyable to make as it is to eat. Whether you’re meal prepping for the week or looking for a quick and healthy meal, this recipe is sure to become a staple in your kitchen. So roll up your sleeves, gather your ingredients, and get ready to enjoy a delicious, wholesome wrap that’s packed with flavor and goodness!
Black Bean and Sweet Potato Wrap
Ingredients
Equipment
Method
- Start by heating the coconut oil in a skillet over medium heat. Once the oil is hot, add the chopped sweet potatoes. Season with a pinch of salt and pepper. Sauté for about 10-15 minutes, stirring occasionally, until the sweet potatoes are tender and slightly caramelized.
- Once the sweet potatoes are cooked, add the drained black beans to the skillet. Sprinkle in the taco seasoning and the juice of half a lime. Stir well to combine all the flavors and cook for an additional 3-5 minutes, until everything is heated through.
- Lay your spinach or whole-grain wraps flat on a clean surface. Spread a tablespoon of Greek yogurt in the center of each wrap. Top with the sweet potato and black bean mixture, then add the diced tomatoes, avocado, and red onion.
- Carefully fold in the sides of the wrap and then roll it up tightly from the bottom. Slice in half if desired, and enjoy your Black Bean and Sweet Potato Wrap fresh!
Notes
- For extra protein, consider adding grilled chicken or tofu to the wrap.
- Feel free to adjust the seasoning based on your taste preferences; a little chili powder can add a kick!
- Make sure not to overcook the sweet potatoes; they should be soft but still hold their shape.
- Wraps can be made ahead of time; just store the filling and wraps separately to avoid sogginess.
