These freezer-friendly wraps are a tasty and affordable lunch option filled with flavor and nutrients. They’re made with mashed sweet potatoes, seasoned black beans, sautéed peppers, onions, spinach, and a spoonful of mild salsa, all wrapped in whole wheat tortillas. Each wrap is hearty, satisfying, and gently spiced. Packed with fiber and plant-based protein, they are perfect for meal prep and easy to grab anytime.
Ingredients (4 Servings)
| Ingredients | Amount |
|---|---|
| Black beans | 2 cans (480 g) |
| Taco seasoning | 1 packet (28 g) |
| Pre-baked sweet potatoes | 4 medium (600 g) |
| Nutritional yeast | ¼ cup (20 g) |
| Frozen pepper and onion mix | 3 cups (340 g) |
| Frozen spinach | 2 cups (340 g) |
| Flour tortillas | 8 tortillas (50 g each) |
| Salsa | 1 cup (240 g) |
| Iodized salt | ¼ tsp (2 g) |
Instructions
1. Start by draining and rinsing 2 cans of black beans and adding them to a shallow container.
2. Mash the black beans together with a masher while leaving some larger pieces for texture. Mix a full packet of low-sodium taco seasoning into the black beans and set aside.
3. Next, take your cooked sweet potatoes and add them to a second shallow container.
4. Sprinkle on ¼ cup of nutritional yeast and ¼ tsp of iodized salt.
5. Mash the sweet potatoes, nutritional yeast, and iodized salt into an even consistency.
6. Next, fire up a pan over medium heat and sauté 3 cups of the frozen pepper and onion mix along with 2 cups of frozen spinach.
Assembly Instructions
Once the veggies have cooked through, you’re ready to assemble your wraps.
1. Divide the mashed sweet potatoes and black beans evenly between all 8 tortillas.
a) Spread the sweet potatoes onto the tortillas first as a base layer, then spread the black bean mixture on top of the sweet potatoes as a second layer.
2. Next, place the cooked pepper and onion mix along with the cooked spinach onto each wrap as well.
3. Lastly, add 2 tbsp of mild salsa to each wrap. This will be 4 tbsp per serving.
4. Roll each wrap halfway, fold in the sides, and close them up.
a) You can store these in the freezer to help them last longer. Remember, each serving is going to be 2 wraps, so the recommendation is to put 2 wraps in 4 separate freezer bags.
5. When you’re ready to eat, you can either cook them in an air fryer at 400°F for 10–15 minutes or microwave them using the defrost button for 5 minutes. Once microwaved, you can roast the wraps on the stovetop for several minutes to get the tortillas nice and crispy.