Healthy & Special Diets > Dairy-Free Recipes > Dairy-Free Lunches > Wraps with Dairy-Free Fillings

Dairy-Free Black Bean and Corn Wraps with Avocado Cream

These dairy-free wraps are a delightful combination of savory black beans, sweet corn, and creamy avocado. They are a perfect option for a filling and nutritious dairy-free lunch.

Prep Time
20 minutes
Cook Time
5 minutes (for corn if using fresh)
Servings
4 wraps
Ingredients
  • 1 can (15 ounces) Black Beans
  • 1 cup Corn
  • 1/2 cup Red Bell Pepper
  • 1/4 cup Red Onion
  • 2 tablespoons Cilantro
  • 2 tablespoons Lime Juice
  • 1/2 teaspoon Chili Powder
  • 1/4 teaspoon Cumin
  • to taste Salt
  • to taste Black Pepper
  • 1 Avocado
  • 2 tablespoons Dairy-Free Yogurt (Unsweetened)
  • 4 Large Tortilla Wraps (Dairy-Free)

Prepare the Corn (If using fresh)

If using fresh corn, cook it by boiling, grilling, or steaming until tender. Cut the kernels off the cob.

Combine the Black Bean Mixture

In a large bowl, combine the rinsed and drained black beans, corn, diced red bell pepper, chopped red onion, and chopped cilantro.

Season the Mixture

Add lime juice, chili powder, cumin, salt, and black pepper to the black bean mixture. Toss gently to combine. Taste and adjust seasonings as needed.

Make the Avocado Cream

In a separate bowl, mash the avocado until smooth. If desired, stir in dairy-free yogurt for added creaminess.

Assemble the Wraps

Warm the tortilla wraps lightly if desired. Spread a layer of the avocado cream on each wrap.

Fill and Wrap

Spoon the black bean and corn mixture evenly onto each wrap.

Fold and Serve

Fold in the sides of the wrap and then roll it up tightly. Serve immediately or wrap in parchment paper for later.

Nutrition Facts Estimated per 100g of product

Note: Values are approximate and can vary based on specific ingredients and portion sizes. Calories: Approximately 160-190 kcal Protein: 6-8g Fat: 6-8g Carbohydrates: 20-25g Fiber: 5-7g

Other Important Considerations for Nutrition

To add some heat, include a pinch of cayenne pepper or a dash of your favorite hot sauce to the black bean mixture. This recipe is a good source of plant-based protein and fiber, contributing to satiety and digestive health. Consider using whole wheat tortillas for added fiber. For those monitoring fat intake, reduce the amount of avocado used or skip the dairy-free yogurt in the avocado cream.

← Dairy-Free Black Bean and Avocado Sandwich Dairy-Free Cashew Chicken Stir-Fry →

FAQ

  • Can I grill the wraps after assembling them?

    Yes, grilling the wraps for a few minutes on each side can add a nice smoky flavor and crispness.
  • What other toppings can I add to these wraps?

    Consider adding shredded lettuce, salsa, or a drizzle of dairy-free sour cream.
  • Can I use different types of beans?

    Yes, you can substitute black beans with pinto beans or kidney beans.