Easy Whole Wheat Black Bean Wraps

Deconstructed Black Bean Burger Wraps – Tasty Tuesday

This week, for Tasty Tuesday, I tried a new recipe, for the second time.  The first time I tried the black bean “burgers” they fell apart.  I didn’t use eggs, in an attempt to make a fully vegan dish.  This week, I added eggs.  They still fell apart.  Not sure what I am doing wrong BUT they ended up as a GREAT filling for a wrap, with a some spring mix and a drizzle of a spicy cucumber and cracked pepper sauce.  A couple wraps each and we were more than satisfied.  So, all in all it was a Tasty Tuesday success!

Tasty Tuesday Black Bean Wraps

Tasty Tuesday – Black Bean Wraps – Ingredients

Here’s what I used for my Black Bean Wraps:

  • 3 cans black beans (or soak and boil your own)
  • 1/2 can whole kernel corn
  • 1 can diced tomatoes with chilies
  • 1 small onion
  • 1 med yellow pepper
  • 2-3 garlic cloves – minced
  • 2 tbs milled flax seeds
  • 1/2 cup quick cooking oats (run through the blender to make a flour)
  • seasoned salt
  • curry powder
  • 1 lg egg beaten well

Here’s what I used for my sauce:

  • 1/2 cup cracked pepper olive oil mayo
  • 2 tbs skim milk
  • 1 tbs cucumber dill seasoning mix (think tzatziki sauce)
  • pinch of crushed red pepper
  • few splashes of hot sauce

Tasty Tuesday – Black Bean Wraps – Make It

These Black Bean wraps are SO simple.  They are a great starter vegetarian or vegan recipe (just leave out the eggs).  They can even be gluten free if you change up the oatmeal and wraps.  Any of the veggies and spices can be changed up to change the taste of the meal.  I made mine a little more Southwestern.

First, open the cans of beans, corn and tomatoes with chilies.  Set aside one half of the corn.  Dump everything else into a strainer and rinse well.  Let it sit to run off the excess water, as you prep the rest.

Tasty Tuesday Black Bean Wraps Details

Next, chop  your onion and pepper and mince your garlic.  Heat some EVOO in a large pan over medium heat. Toss in your just diced and minced ingredients.  Keep a medium heat and just cook until the onions are translucent and peppers are tender.

Then, give everything a good shake in the strainer and dump it ALL into your pan, including the flax seeds and the oatmeal flour you made earlier.  You really don’t have to worry about overcooking this.  You want it to be mushy!  When things start getting ugly, you are headed in the right direction.  The beans and corn will start to “burst” and that’s when you can turn off the heat.  Make sure to use a spatula and scrape up any goodness that’s left in the bottom of the pan.

Next, mash it into oblivion.  I use a potato masher for this.  The corn won’t really mash up but that’s ok, it offers some great texture.  Leave some of the beans whole or just partially mashed as well.  Allow the mixture to cool for 10-20 minutes.  Remove it from the hot pan to make cooling faster.  I prefer to leave it all in one pan so I have nothing else to wash!

For the sauce, just whip everything up in a small bowl.  Everything is to taste so leave out whatever you may not like or add more if you love a particular ingredient!

Finally, smear some sauce on a tortilla and add a few spoonfuls of your bean mixture and top with some spring mix (I used the kind in a bag).  Wrap it up and serve as is or with some guacamole.  Even my kids LOVED this dish!  If you try this Tasty Tuesday dish, leave me a comment and let me know.  Share it, using the share buttons above and below the post.

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  1. 4

    So excited to make this recipe, it looks so good!

  2. 5

    thanks for the tasty recipe

  3. 6

    That’s a great idea, putting them in a wrap. Black bean burgers are a bit tough to make. Hit or miss I think.

  4. 7

    this looks so good. thanks for the recipe.

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  1. […] of having your regular black bean burger, try this delicious Whole Wheat Black Bean Wrap recipe! Crystal shares just how simple these are to make and it’s a super healthy dish that is sure […]