Vegetarian Wraps with Beans and Avocado

Soft wraps filled with warm beans, corn, and a creamy layer of avocado: this is comfort food that tastes both fresh and spicy. The aroma of cumin and paprika fills the kitchen as you heat up the filling. In twenty minutes, you’ll have a colorful meal that looks just as cheerful as it tastes—perfect for a weeknight or a quick lunch.

Since this recipe doesn’t use any cream or cheese, it’s a great option for a cow’s milk-free day. All the ingredients are plant-based and easy to find at the supermarket. If you’re following a strictly cow’s milk-free diet, be sure to check the labels on the wraps and spice mixes, as they may sometimes contain milk powder. Other than that, it’s all about filling, rolling, and enjoying.

Kitchen Mexican

Time 20 min

Difficulty Easy

Equipment Frying pan

Portions

persons

Ingredients

8 tortilla wraps
300 g kidney beans (canned, rinsed)
150 g corn
1 piece of avocado
1 tomato
1 piece of lime
1 tsp cumin
1 tsp paprika
1 tbsp oil
salt and pepper

Adjust the number of servings. The quantities automatically scale with them.

Preparation

Step 1: Make the avocado cream

Mash the avocado with the lime juice and a pinch of salt and pepper until it forms a creamy spread. Taste it to see if it’s tangy enough; add a little more lime juice if needed. Set it aside while you prepare the filling.

Step 2: Heat the beans and corn

Heat the oil in a skillet over medium heat. Add the kidney beans and corn, along with the cumin and paprika. Stir frequently until everything is thoroughly heated and the spices are fragrant.

Step 3: Add the tomato

Cut the tomato into small cubes and stir them in briefly at the end. Don't let them cook for too long, so they retain their fresh crunch. Then remove the pan from the heat.

Step 4: Warm up the wraps

Briefly heat the tortillas in a dry skillet or in the microwave until they're pliable. Don't heat them for too long, or they'll become stiff and break when you roll them.

Step 5: Fill and serve

Spread a layer of avocado cream on each wrap, spoon some of the bean mixture on top, and roll them up tightly. If desired, cut them in half and serve immediately while they're still warm.

Nutritional values per person

🥦 Vegetables: 90 g
🍚 Carbohydrates: 45 g
💪 Protein: 14 g
🥑 Grease: 14 g
🌾 Fiber: 9 g
🧂 Salt: 1.1 g
🔥 Energy: 520 kcal

Tips & label

Add some fresh cilantro or a pinch of chili flakes for extra heat and freshness.

Serve with a simple salad of lettuce and cucumber or with a few extra lime wedges.

If you follow a strictly cow's milk-free diet, check the tortilla wraps and spice mixes for milk powder or whey powder.

Store leftover wraps in the refrigerator, tightly covered, and reheat them briefly in a dry pan.

Use a fork to mash the avocado; if you use an immersion blender, it will quickly become too smooth and less creamy.

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