Smashed black bean, avocado and rocket wrap + snacks

Looking for a health-packed, delightful treat? Try the Smashed black bean, avocado and rocket wrap + snacks. A powerful combo of nutritious ingredients wrapped in a delightful casing. Perfect for those on the move or those just wanting a deliciously balanced meal.

Ingredients:

• Black beans: 1 cup (240 ml)
• Ripe avocados: 2
• Rocket (Arugula): 2 cups (475 ml)
• Whole grain wraps: 2
• Olive oil: 2 tablespoons (30 ml)
• Lime juice: From 1 lime
• Salt: ½ teaspoon (2.5 ml)
• Crushed red pepper flakes (optional): ¼ teaspoon (1.25 ml)
• Cherry tomatoes, halved: 1 cup (240 ml)
• Cucumber, sliced: ½ (medium size)
• Greek yogurt: ¼ cup (60 ml)

Preparation and Cooking Time: 15 minutes.

Serves 2.

Nutritional Facts (per serving):

• Calories: 450
• Protein: 15g
• Carbohydrates: 60g
• Dietary fiber: 15g
• Sugars: 5g
• Fat: 20g
• Sodium: 400mg

Step-by-step Preparation:

1. In a mixing bowl, mash the avocados until smooth. You can leave a few chunks if you prefer it chunky.
2. Add in the lime juice, salt, and crushed red pepper flakes (if using). Mix well.
3. Rinse and drain the black beans. Mix half of them into the avocado mix.
4. On a whole grain wrap, lay a bed of rocket.
5. Top it with the avocado and black bean mixture.
6. Add the remaining black beans, cherry tomatoes, and cucumber slices.
7. Drizzle a bit of Greek yogurt on top for a refreshing tang.
8. Roll up the wrap tightly and cut it in half.

Pro Tips:

1. You can toast your wrap lightly before assembling for a slightly crispy texture.
2. While we suggest Greek yogurt, you can use any yogurt of your choice. A dollop of hummus can also jazz things up.
3. For those with a spicy palette, consider adding some chopped jalapeños.

Serving Suggestions:

• Pair your Smashed black bean, avocado and rocket wrap + snacks with a side of mixed fruit or a light salad.
• Freshly squeezed orange juice or a simple lemonade would complement this dish perfectly.
• If you’re in the mood for a little crunch, baked veggie chips are a great accompaniment.

You’re not just making a wrap; you’re crafting a health-packed masterpiece! At AH7, we are all about promoting a balanced and nutritious lifestyle. And what better way than with a recipe like the Smashed black bean, avocado and rocket wrap + snacks? Dive in, relish the flavors, and feel the zest of life with every bite. Perfect for the health conscious, the foodies, and everyone in between. Cheers to good food and a healthier tomorrow!

SMASHED BLACK BEAN, AVOCADO AND ROCKET WRAP + SNACKS

Looking for a health-packed, delightful treat? Try the Smashed black bean, avocado and rocket wrap + snacks. A powerful combo of nutritious ingredients wrapped in a delightful casing. Perfect for those on the move or those just wanting a deliciously balanced meal.

5 from 1 vote

Print Share Email Tweet Pin

Total Time: 15 minutes minutes

Nutritions

Nutrition Facts

SMASHED BLACK BEAN, AVOCADO AND ROCKET WRAP + SNACKS

Amount per Serving

Calories

450

% Daily Value*

Fat

 

20

g

31

%

Sodium

 

400

mg

17

%

Carbohydrates

 

60

g

20

%

Fiber

 

15

g

63

%

Sugar

 

5

g

6

%

Protein

 

15

g

30

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Black beans: 1 cup 240 ml
• Ripe avocados: 2
• Rocket Arugula: 2 cups (475 ml)
• Whole grain wraps: 2
• Olive oil: 2 tablespoons 30 ml
• Lime juice: From 1 lime
• Salt: ½ teaspoon 2.5 ml
• Crushed red pepper flakes optional: ¼ teaspoon (1.25 ml)
• Cherry tomatoes halved: 1 cup (240 ml)
• Cucumber sliced: ½ (medium size)
• Greek yogurt: ¼ cup 60 ml

Instructions

• In a mixing bowl, mash the avocados until smooth. You can leave a few chunks if you prefer it chunky.
• Add in the lime juice, salt, and crushed red pepper flakes (if using). Mix well.
• Rinse and drain the black beans. Mix half of them into the avocado mix.
• On a whole grain wrap, lay a bed of rocket.
• Top it with the avocado and black bean mixture.
• Add the remaining black beans, cherry tomatoes, and cucumber slices.
• Drizzle a bit of Greek yogurt on top for a refreshing tang.
• Roll up the wrap tightly and cut it in half.

Notes

PRO TIPS:

1. You can toast your wrap lightly before assembling for a slightly crispy texture.
2. While we suggest Greek yogurt, you can use any yogurt of your choice. A dollop of hummus can also jazz things up.
3. For those with a spicy palette, consider adding some chopped jalapeños.

SERVING SUGGESTIONS:

• Pair your Smashed black bean, avocado and rocket wrap + snacks with a side of mixed fruit or a light salad.
• Freshly squeezed orange juice or a simple lemonade would complement this dish perfectly.
• If you’re in the mood for a little crunch, baked veggie chips are a great accompaniment.