Craving a quick, protein-packed breakfast or lunch that's bursting with flavor? Look no further than the Black Bean and Eggs Wrap, a delectable dish that combines the goodness of fiber-rich black beans, fluffy eggs, and a medley of fresh vegetables, all wrapped in a soft and pliable tortilla. This recipe offers a delightful blend of textures and flavors, making it a perfect meal to kickstart your day or power you through the afternoon. Additionally, the article provides variations of this versatile wrap, including a vegetarian option with roasted sweet potatoes and a spicy version with a kick of Sriracha sauce. With its ease of preparation and customizable ingredients, the Black Bean and Eggs Wrap is sure to become a staple in your weekly meal rotation.
Here are our top 5 tried and tested recipes!
BLACK BEAN AND EGGS WRAP RECIPE - (4.8/5)
Provided by ladygourmet
Number Of Ingredients 27
Steps:
- For the Black Beans: Heat a large cast iron frying pan with the olive oil; add the onions, carrots, garlic and jalapeño. Sauté until the onions are translucent and the garlic fragrant; then add the tomatoes and seasonings and sauté on a low heat until the tomatoes soften. Add the beans and simmer on a low heat for about 20 - 25 minutes; add the vinegar and lime juice and continue to simmer while preparing the wraps and eggs . Add the chopped parsley before serving and taste for seasoning. For the Eggs: Heat a large griddle with the olive oil and butter. Pour the eggs on the griddle and let cook until firm. Building the Wrap: Wrap Salad greens Eggs Beans Shredded cheese
EGG WRAPS WITH BLACK BEANS & ROCKET
Make these egg wraps, filled with black beans and salad, to sustain you through the day - eggs keep you fuller for longer than a carb-based meal of equivalent calories
Provided by Sara Buenfeld
Categories Dinner, Lunch
Time 25m
Number Of Ingredients 12
Steps:
- Put the pepper in a large non-stick pan with 1 tsp of the oil. Cover and cook over a medium heat for 10 mins, stirring occasionally. Add the garlic and spices, then tip in the bouillon and beans, along with the water in the can, then cook for a few minutes, stirring until slightly reduced. Mash the beans a couple of times to thicken the mixture.
- For the wraps, beat 2 eggs in a bowl with half the parsley or coriander and half the oats. Heat half the remaining oil in a 21cm non-stick frying pan, and fry the egg mixture for 1 min 30 seconds until almost set, then turn over. Fry for another 30-60 seconds. Tip onto a plate, spoon half the filling down the centre and scatter over half the tomato and rocket, then roll up and serve. Repeat the process with the rest of the ingredients to make the other wrap.
Nutrition Facts : Calories 503 calories, Fat 18 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 46 grams carbohydrates, Sugar 7 grams sugar, Fiber 15 grams fiber, Protein 31 grams protein, Sodium 1.5 milligram of sodium
BLACK BEAN AND AVOCADO WRAP
Make and share this Black Bean and Avocado Wrap recipe from Food.com.
Provided by invictus
Categories Lunch/Snacks
Time 10m
Yield 4-6 serving(s)
Number Of Ingredients 9
Steps:
- In a medium bowl mix together avocado, beans, tomato, salsa, cumin, and cilantro.
- In the middle of tortilla place about a half cup of filling (depending on size of tortilla you are using), top with cheese, and spinach.
- Roll up and enjoy.
Nutrition Facts : Calories 438, Fat 18.4, SaturatedFat 3.9, Cholesterol 7.4, Sodium 266.9, Carbohydrate 54.2, Fiber 23.2, Sugar 4.2, Protein 20.4
BLACK BEANS AND RICE WITH EGGS
Make and share this Black Beans and Rice With Eggs recipe from Food.com.
Provided by Sarah Abbott
Categories One Dish Meal
Time 40m
Yield 1 Cup, 5 serving(s)
Number Of Ingredients 11
Steps:
- Finely dice zucchini and pepper. Sauté onions and garlic over medium heat for 3 minutes. Add zucchini and red pepper. Sauté for 3-5 minutes or until vegetables are tender. Add black beans and seasonings. Continue to cook for another 3 minutes. Add rice and scrambled eggs. Garnish with cilantro, cheddar cheese and hot sauce if desired.
Nutrition Facts : Calories 165.3, Fat 4.5, SaturatedFat 1.4, Cholesterol 148.8, Sodium 527.7, Carbohydrate 20.3, Fiber 6.5, Sugar 2.5, Protein 11.5
AVOCADO & BLACK BEAN EGG WRAPPED BREAKFAST BURRITO RECIPE BY TASTY
Here's what you need: eggs, salt, shredded parmesan cheese, butter, shredded cheddar cheese, black beans, onion, bell pepper, avocado
Provided by Claire Nolan
Categories Breakfast
Time 30m
Yield 1 serving
Number Of Ingredients 9
Steps:
- In a medium size bowl, whisk the eggs, salt, and Parmesan until well combined.
- In a medium size saucepan over medium-high heat, melt the butter and pour the egg mixture into the pan. Let the egg cook just until it starts to set, then add the cheddar cheese, black beans, onions, and peppers to the center of the egg wrap.
- Cover with a lid and cook for another 3 minutes, or until the egg is fully cooked through and the cheese is melted.
- Add avocados and remove from the pan. Fold in the egg wrap's left and right sides, then roll from the bottom to the top to form a burrito.
- Enjoy!
Nutrition Facts : Calories 523 calories, Carbohydrate 21 grams, Fat 36 grams, Fiber 7 grams, Protein 29 grams, Sugar 5 grams
Tips:
- Use fresh ingredients: Always use fresh, ripe ingredients whenever possible. This will give your wraps the best flavor.
- Don't overcook the eggs: Overcooked eggs will be tough and rubbery. Cook them until they are just set, then remove them from the heat.
- Use a variety of beans: Don't limit yourself to just black beans. Try using other types of beans, such as pinto beans, kidney beans, or garbanzo beans.
- Get creative with your fillings: There are endless possibilities when it comes to fillings for your wraps. Try adding roasted vegetables, grilled chicken, or even fruit.
- Make a wrap bar: Set out a variety of fillings and let your guests assemble their own wraps. This is a great way to accommodate different dietary needs and preferences.
Conclusion:
Black bean and egg wraps are a delicious, healthy, and versatile meal. They're perfect for breakfast, lunch, or dinner. And with so many different variations, there's sure to be a recipe that everyone will enjoy. So next time you're looking for a quick and easy meal, give black bean and egg wraps a try.
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