Mini-meal: Black bean wrap recipe

It’s official. Wraps are a new addition to one of the many mini meals I enjoy making.

They’re more filling than a soup

At the moment, I use tortilla wraps as the casing for the homemade filling. Black beans have a potato-ish consistency that works well in stews, patties, and veggie burgers, especially when steamed and ground with a fork.

No offense to the fork and knife, but sometimes I enjoy food that requires a grateful pair of clean hands. And sooo...in this case, it’s a wrap!

black beans are rich in nutrients and hormones, including estrogen.

As a wrap filler, left as a whole bean, they make pleasant flavor-filled accents in each scrumptious bite. Here’s how you can make your own black bean wrap in 5 steps!

Ingredients:

Tortilla wraps (1 per person)

1 can of black beans

1/2 jar or artichoke hearts

5 diced baby corns (or 1/2 can corn)

Fresh herbs

3 finger pinch of salt

Curry spices

1/5 red pepper (finely diced)

2 tbsp of olive oil (or butter)

Parmesan cheese (to preference)

7 tiny capers or 3 chopped green olives

1 onion (diced)

  1. Heat tortilla wraps on a hot greased tawa, or in a skillet of 1 tbsp oil. Lightly let golden bronze on both sides. Watch closely; this happens quickly.

2. Open can of black beans, and empty contents into glass bowl. Add fresh herbs and some of the spices ; stir for 5 seconds. Cover, and let it sit.

3. In same skillet or wok, add 1 tbsp of olive oil. When it starts to simmer, add diced onion, some fresh herbs, and a sprinkle of curry. Smell that aroma? Yum! Add the beans (with mixed herbs & brine), and stir in with lightly bronzing onions on medium heat.

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4. Add a dash of black and white pepper, and sauté for 3-5 minutes, stirring lightly. Add a tbsp of water or homemade salsa to ensure a lovely consistency.

5. Let cool. Place in center of each wrap, add Parmesan, roll if you like, or scoop up and enjoy!

Black bean wraps make a light brunch; not too light so you’ve eaten but feel hungry still, and not too heavy that you feel paunched.

A little relish adds a twang to the wrap especially when it’s rolled 🌯 , burrito-style where each bite brings a sweet surprise.

Anyone have a preference for fish dishes? No worries.

img_3368
Barracuda.

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You can make a fish filling for your wrap in just a few minutes more. I made a filling with fresh boat-caught barracuda, fresh herbs, and relish. Yummm.
Feel free to give this recipe a try, and share how your cooking journey is coming along. Have fun on the way. Every day is a gift, so let’s cherish the moments we’re given.

 

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Posted by

Hi there, I'm indra Denys (dih-nees), writing you from Barbados. Here you’ll find encouragement, career tips for creative freelancers and refreshment reminders for women who are ready to shape a thriving business that aligns with their wellness. I'm a new creation, singer-songwriter, content producer and publishing entrepreneur who's travelled to 20 destinations so far, and is now working-from-home. Balancing housework with business tasks is an interesting change of tempo I'm dancing to. On a quest to grow more grateful each day. As a teen I almost gave up on life; now as a woman saved by grace, I'm living joyfully with purpose, encouraging others to enjoy moments of refreshment daily while nurturing your gifts and growing your business. Have you seen the Freelancer WorkWeek videos yet? Be sure to check them out for biz tips and beautiful views of Barbados. Thanks for joining the journey, and remember to follow 'Joy within' blog for firsthand updates on new posts, podcast episodes, events and giveaways coming up.

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