This greek black bean wrap recipe is all about bringing together the heartiness of black beans and the zesty flavors of Greek cuisine in a super quick and easy meal.
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These wraps are not only delicious but also perfect for those days when you're craving something satisfying yet light.
They require zero cooking and pretty minimal prep work. The fresh veggies, black beans, and crumbled feta cheese blend beautifully with the bright flavors of cilantro and tzatziki sauce. The choice of tortilla is entirely up to you – spinach, whole wheat, or plain flour all work great in this recipe.
These black bean wraps are a great lunch or perfect light dinner when paired with a simple salad or a bowl of soup. They're filling, wholesome, and delicious.
Ingredients
Hearty black beans provide a satisfying base, while the tangy Kalamata olives bring a burst of classic Greek flavor. The cool, creamy tzatziki sauce ties it all together.
- tortillas
- canned black beans
- cooked couscous
- cherry tomatoes
- kalamata olives
- red onion
- feta cheese
- fresh cilantro
- ripe avocado
- tzatziki sauce
- salt and pepper
Instructions
- Start by cooking the couscous according to the package instructions. Once cooked, set aside to cool slightly.
- While the couscous is cooking, chop the cherry tomatoes, Kalamata olives, red onion, and fresh cilantro. Dice or slice the avocado.
- Lay the tortillas on a flat surface.
- Evenly layer the cooked couscous, black beans, chopped cherry tomatoes, olives, feta cheese, red onion, and chopped cilantro on each tortilla.
- Add the diced or sliced avocado to the wraps and drizzle with the tzatziki sauce.
- Fold the sides of the tortillas over the filling, then roll up tightly.
- Slice each wrap in half and enjoy!
When rolling the wraps, fold the sides of the tortilla inward first and then roll from the bottom up. If your tortillas are stiff or cracking, warm them up for 10-15 seconds in the microwave to make them a little more pliable.
Variations
- Sun-Dried Tomatoes - add a burst of intense flavor by swapping cherry tomatoes for sun-dried tomatoes. Make sure to drain and chop them before adding to your wrap.
- Bell Peppers - thinly slice your favorite bell peppers (red, yellow, or orange) and add them to the wrap for a burst of color and a boost of vitamins.
- Cucumber - for an extra crunch, slice up some fresh cucumber and layer it into your wrap along with the other ingredients.
Substitutions
- Quinoa - not feeling couscous? Swap it out for cooked quinoa at a 1:1 ratio for a gluten-free, protein-packed alternative!
- Hummus - if you're not a fan of tzatziki sauce, spread a layer of your favorite hummus onto the tortilla for a different Mediterranean twist.
- Gluten-Free Tortillas - if you're following a gluten-free diet, simply replace the whole wheat tortillas with gluten-free tortillas of your choice.
- Lettuce Wraps - for a lighter, low-carb option, ditch the tortilla altogether and use large lettuce leaves to wrap your ingredients. Romaine or butterhead lettuce both work great for this purpose.
Storage
Store - Wrap any leftover wraps tightly in plastic wrap or foil and store them in the refrigerator for up to 3 days.
FAQ
Give this Greek Black Bean Wrap recipe a go, and don't forget to share your thoughts, suggestions, or creative twists in the comments section. Happy chopping!
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Recipe
Greek Black Bean Wrap
Print RecipeIngredients
- 2 tortillas
- 1 cup canned black beans drained and rinsed
- ½ cup couscous
- ½ cup cherry tomatoes
- ¼ cup Kalamata olives pitted
- ¼ cup feta cheese crumbled
- ¼ cup red onion
- 1 avocado
- 2-4 tablespoon tzatziki sauce
- ¼ cup cilantro optional
- salt and pepper to taste
Instructions
- Cook couscous according to package instructions; set aside to cool slightly.
- Chop cherry tomatoes, Kalamata olives, red onion, and fresh basil; dice or slice avocado.
- Lay tortillas on a flat surface.
- Layer couscous, black beans, chopped veggies, and feta cheese on each tortilla.
- Add diced or sliced avocado and drizzle with tzatziki sauce.
- Fold sides of tortillas over filling, then roll up tightly.
- Slice each wrap in half and serve.
Notes
- Preparation: Get all your ingredients ready before assembling the wraps. This makes the process much smoother and quicker.
- Customization: Feel free to add or substitute ingredients based on your preferences or what you have on hand.
- Tortilla Tip: Warm the tortillas for 10-15 seconds in the microwave to make them more pliable and easier to fold.
- Leftovers: Store any leftover wraps in the refrigerator for up to 3 days.
kitchenverve.com occasionally offers nutritional information for recipes on our site. This information is provided as a courtesy from online calculators and should be used only as an estimate. Although we attempt to provide the most accurate nutritional information possible, these figures will vary based on your chosen ingredients and cooking methods.
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