{"id":568043,"date":"2026-06-04T15:01:24","date_gmt":"2026-06-04T13:01:24","guid":{"rendered":"https:\/\/noomooo.com\/nl\/?p=568043"},"modified":"2026-06-04T15:01:25","modified_gmt":"2026-06-04T13:01:25","slug":"vegetarian-wraps-with-beans-and-avocado","status":"publish","type":"post","link":"https:\/\/noomooo.com\/en\/vegetarische-wraps-met-bonen-en-avocado\/","title":{"rendered":"Vegetarian wraps with beans and avocado"},"content":{"rendered":"<article class=\"noomooo-recipe\">\n\n                  <p>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\u2019ll have a colorful meal that looks just as cheerful as it tastes\u2014perfect for a weeknight or a quick lunch.<\/p>\n                        <p>Since this recipe doesn\u2019t use any cream or cheese, it\u2019s a great option for a cow\u2019s milk-free day. All the ingredients are plant-based and easy to find at the supermarket. If you\u2019re following a strictly cow\u2019s 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\u2019s all about filling, rolling, and enjoying.<\/p>\n          \n    <div class=\"noomooo-recipe-meta\">\n              <div class=\"nm-meta-item\">\n          <strong>Kitchen<\/strong>\n          <a class=\"nm-pill-link\" href=\"https:\/\/noomooo.com\/en\/tag\/keuken-mexicaans\/\"><span class=\"nm-pill\">Mexican<\/span><\/a>        <\/div>\n                <div class=\"nm-meta-item\">\n          <strong>Time<\/strong>\n          <a class=\"nm-pill-link\" href=\"https:\/\/noomooo.com\/en\/tag\/tijd-20-min\/\"><span class=\"nm-pill\">20 min<\/span><\/a>        <\/div>\n                <div class=\"nm-meta-item\">\n          <strong>Difficulty<\/strong>\n          <a class=\"nm-pill-link\" href=\"https:\/\/noomooo.com\/en\/tag\/niveau-makkelijk\/\"><span class=\"nm-pill\">Easy<\/span><\/a>        <\/div>\n                <div class=\"nm-meta-item\">\n          <strong>Equipment<\/strong>\n          <a class=\"nm-pill-link\" href=\"https:\/\/noomooo.com\/en\/tag\/app-koekenpan\/\"><span class=\"nm-pill\">Frying pan<\/span><\/a>        <\/div>\n        \n      <div class=\"nm-meta-item\">\n        <strong>Portions<\/strong>\n        <div class=\"nm-porties\">\n          <button type=\"button\" class=\"nm-btn nm-minus\">-<\/button>\n          <input class=\"nm-servings\" type=\"number\" min=\"1\" value=\"4\" aria-label=\"Portions\">\n          <button type=\"button\" class=\"nm-btn nm-plus\">+<\/button>\n          <span>persons<\/span>\n        <\/div>\n      <\/div>\n    <\/div>\n\n    <div class=\"noomooo-ingredients-widget\" data-base-servings=\"4\">\n      <h2>Ingredients<\/h2>\n      <ul class=\"nm-ingredients-list\">\n                  <li\n            data-amount=\"8\"            data-unit=\"stuk\"\n            data-name=\"tortilla wraps\"\n                      >\n            8 tortilla wraps          <\/li>\n                  <li\n            data-amount=\"300\"            data-unit=\"g\"\n            data-name=\"kidneybonen (uit blik, afgespoeld)\"\n                      >\n            300 g kidney beans (canned, rinsed)          <\/li>\n                  <li\n            data-amount=\"150\"            data-unit=\"g\"\n            data-name=\"ma\u00efs\"\n                      >\n            150 g corn          <\/li>\n                  <li\n            data-amount=\"1\"            data-unit=\"stuk\"\n            data-name=\"avocado\"\n                      >\n            1 piece of avocado          <\/li>\n                  <li\n            data-amount=\"1\"            data-unit=\"stuk\"\n            data-name=\"tomaat\"\n                      >\n            1 tomato          <\/li>\n                  <li\n            data-amount=\"1\"            data-unit=\"stuk\"\n            data-name=\"limoen\"\n                      >\n            1 piece of lime          <\/li>\n                  <li\n            data-amount=\"1\"            data-unit=\"tl\"\n            data-name=\"komijn\"\n                      >\n            1 tsp cumin          <\/li>\n                  <li\n            data-amount=\"1\"            data-unit=\"tl\"\n            data-name=\"paprikapoeder\"\n                      >\n            1 tsp paprika          <\/li>\n                  <li\n            data-amount=\"1\"            data-unit=\"el\"\n            data-name=\"olie\"\n                      >\n            1 tbsp oil          <\/li>\n                  <li\n            data-amount=\"1\"            data-unit=\"snuf\"\n            data-name=\"zout en peper\"\n                      >\n            salt and pepper          <\/li>\n              <\/ul>\n      <p class=\"nm-help\">Adjust the number of servings. The quantities automatically scale with them.<\/p>\n    <\/div>\n\n    <div class=\"noomooo-method\">\n      <h2>Preparation<\/h2>\n              <h3>Step 1: Make the avocado cream<\/h3>        <p>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\u2019s tangy enough; add a little more lime juice if needed. Set it aside while you prepare the filling.<\/p>              <h3>Step 2: Heat the beans and corn<\/h3>        <p>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.<\/p>              <h3>Step 3: Add the tomato<\/h3>        <p>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.<\/p>              <h3>Step 4: Warm up the wraps<\/h3>        <p>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.<\/p>              <h3>Step 5: Fill and serve<\/h3>        <p>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.<\/p>          <\/div>\n\n          <div class=\"noomooo-nutrition\">\n        <h2>Nutritional values per person<\/h2>\n        <ul class=\"nm-nutri-list\">\n                      <li>\ud83e\udd66 <strong>Vegetables:<\/strong> 90 g<\/li>\n                      <li>\ud83c\udf5a <strong>Carbohydrates:<\/strong> 45 g<\/li>\n                      <li>\ud83d\udcaa <strong>Protein:<\/strong> 14 g<\/li>\n                      <li>\ud83e\udd51 <strong>Grease:<\/strong> 14 g<\/li>\n                      <li>\ud83c\udf3e <strong>Fiber:<\/strong> 9 g<\/li>\n                      <li>\ud83e\uddc2 <strong>Salt:<\/strong> 1.1 g<\/li>\n                      <li>\ud83d\udd25 <strong>Energy:<\/strong> 520 kcal<\/li>\n                  <\/ul>\n      <\/div>\n    \n          <div class=\"noomooo-tips\">\n        <h2>Tips &amp; label<\/h2>\n                  <p>Add some fresh cilantro or a pinch of chili flakes for extra heat and freshness.<\/p>                  <p>Serve with a simple salad of lettuce and cucumber or with a few extra lime wedges.<\/p>                  <p>If you follow a strictly cow's milk-free diet, check the tortilla wraps and spice mixes for milk powder or whey powder.<\/p>                  <p>Store leftover wraps in the refrigerator, tightly covered, and reheat them briefly in a dry pan.<\/p>                  <p>Use a fork to mash the avocado; if you use an immersion blender, it will quickly become too smooth and less creamy.<\/p>              <\/div>\n    \n          <div class=\"noomooo-footer\">\n        <h2>More about cooking cow's milk free<\/h2>        <p>Wraps are perfect for plant-based fillings: beans, vegetables, and avocado naturally add creaminess without cheese or cream.<\/p>                  <p>\n                          Anyone who cooks without cow's milk on a regular basis will discover that herbs and citrus really enhance the flavor. This keeps every meal vibrant and full-bodied.                      <\/p>\n              <\/div>\n    \n  <\/article>","protected":false},"excerpt":{"rendered":"<p>Quick wraps with beans, corn, and creamy avocado. Fresh, spicy, and completely dairy-free.<\/p>","protected":false},"author":2,"featured_media":568044,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[88,87,86,89],"tags":[97,144,126,132,118,139,120,113,103,92,121,122,119],"class_list":["post-568043","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-koemelkvrije-recepten","category-lactosevrije-recepten","category-recepten","category-vegan-recepten","tag-tijd-20-min","tag-basis-anders","tag-prijs-budget","tag-macro-eiwitrijk","tag-smaak-hartig","tag-app-koekenpan","tag-smaak-kruidig","tag-moment-lunch","tag-niveau-makkelijk","tag-keuken-mexicaans","tag-smaak-romig","tag-kookstijl-snel","tag-smaak-zuur"],"acf":[],"_links":{"self":[{"href":"https:\/\/noomooo.com\/en\/wp-json\/wp\/v2\/posts\/568043","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/noomooo.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/noomooo.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/noomooo.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/noomooo.com\/en\/wp-json\/wp\/v2\/comments?post=568043"}],"version-history":[{"count":1,"href":"https:\/\/noomooo.com\/en\/wp-json\/wp\/v2\/posts\/568043\/revisions"}],"predecessor-version":[{"id":568045,"href":"https:\/\/noomooo.com\/en\/wp-json\/wp\/v2\/posts\/568043\/revisions\/568045"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/noomooo.com\/en\/wp-json\/wp\/v2\/media\/568044"}],"wp:attachment":[{"href":"https:\/\/noomooo.com\/en\/wp-json\/wp\/v2\/media?parent=568043"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/noomooo.com\/en\/wp-json\/wp\/v2\/categories?post=568043"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/noomooo.com\/en\/wp-json\/wp\/v2\/tags?post=568043"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}