Cooking with Caroline: Black Bean Veggie Wrap with Creamy Avocado Dressing

June 26, 2017 3 Comments

Cooking with Caroline: Black Bean Veggie Wrap with Creamy Avocado Dressing

Introducing Cooking with Caroline, our latest weekly plant-based recipe segment from Caroline DiNicola Fawley. For those of you in the Brattleboro area, you may recognize her from our Vermont store. What you may not know, is she's also a fantastic cook! In fact, she works in our Keene kitchen, helping to whip up some your favorite MamaSezz plant-based meals every week. Clearly, she's a Renaissance woman. And now, every Monday, Caroline will offer up some of her favorite quick and easy plant-based recipes for when you want to eat healthy but don't feel like spending all day long in the kitchen. 

This week, I want to introduce you to your new favorite summer lunch: Black Bean Veggie Wrap with Creamy Avocado Dressing. Filling, yet refreshing - perfect for a hot day! Some people are intimidated by making their own dressing but I assure you, if you've got a blender and five minutes, you can make this creamy avocado dressing. And once you do, you'll see not only how easy it actually is to make, but how much tastier (and healthier) homemade dressing is than the bottled stuff.

Black Bean Veggie Wrap with Creamy Avocado Dressing

Serves: 1 hungry herbivore

Cook time: 15 minutes

Ingredients

1 plant-based, whole-wheat wrap or GF wrap

1 handful fresh cilantro

½ ripe avocado, sliced

¼ cup sliced red pepper

¼ cup fresh tomato, diced

½ cup canned black beans with liquid

1 tablespoon chopped green onion

¼ teaspoon garlic powder

1 handful arugula

1 lime

1 pinch chili pepper

2 pinches salt

2 pinches pepper

Directions:

  1. Boil black beans, garlic powder, 1 pinch of salt, 1 pinch pepper, 1 pinch chili pepper, and the juice from ½ lime until liquid evaporates (about 5 minutes)
  2. Dressing: blend 1/3 avocado with the rest of the lime juice, 1 pinch salt, and 1 pinch pepper until smooth
  3. Place cooked beans in wrap. Add sliced veggies, avocado, arugula, green onion and cilantro
  4. Drizzle avocado-lime dressing over the veggies
  5. (Optional) Fold into wrap and place in pan on stovetop until the wrap is crispy on both sides
  6. Enjoy!

 

 

 




3 Responses

phyllis rausch
phyllis rausch

September 03, 2017

It does look really delicious.

Sue Thieme
Sue Thieme

July 02, 2017

Can you recommend a wrap that taste good. I am not a fan cause most are like thin cardboard. A brand would be nice.

Susan Cunningham
Susan Cunningham

July 02, 2017

Looks really yummy.

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