Wrap with hummus, avocado & black beans
Black beans and feta do not overlap at all — one earthy and starchy, the other sharp and salty. But spread hummus on a whole wheat tortilla, add spinach and sliced avocado, layer beans and crumbled feta on top, and the gap between them becomes the flavor. No cooking, no cleanup — five minutes of cold assembly. 535 calories, 37 grams of fat led by the avocado, and 12 grams of fiber stacked between the beans, the whole wheat, and the avocado.
Black beans and feta do not overlap at all — one earthy and starchy, the other sharp and salty. But spread hummus on a whole wheat tortilla, add spinach and sliced avocado, layer beans and crumbled feta on top, and the gap between them becomes the flavor. No cooking, no cleanup — five minutes of cold assembly. 535 calories, 37 grams of fat led by the avocado, and 12 grams of fiber stacked between the beans, the whole wheat, and the avocado.
Ingredients
- Black beans 2 oz
- Avocado 0.5
- Tortilla wrap, whole wheat 1
- Hummus 1 tablespoon
- Spinach 1 handful
- Feta cheese, crumbled 2 oz
Method
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Rinse the black beans in a sieve under cold water and let them drain.
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Slice the avocado.
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Spread hummus on the wrap. Layer it with spinach, followed by the avocado slices, black beans and feta. Season with salt and pepper.
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Roll up the wrap, cut it in half and serve on a plate.
Drain the beans thoroughly after rinsing — shake the sieve a few times and let them sit for a minute. Canned bean liquid soaks into whole wheat faster than white flour, and a wet tortilla tears when you roll.
Behind this recipe
Does the fiber in this wrap help with fat loss?
This wrap delivers 12 grams of fiber from three sources — black beans, the whole wheat tortilla, and avocado. When researchers pooled data from 62 controlled trials, higher fiber intake during a caloric deficit consistently accelerated fat loss, and the effect scaled with dose.
Read the full evidence reviewCan I make this wrap ahead of time?
Build the wrap with hummus, spinach, beans, and feta, roll tightly in foil, and refrigerate for up to a day. Add the avocado just before eating — it browns within hours once sliced.
Is 21 grams of protein enough for one meal?
The 21 grams come from three sources — black beans, chickpea-based hummus, and feta cheese — which together cover all essential amino acids. Whether that is enough depends on your daily protein target and meal frequency. At 15.7% of calories from protein, this wrap is lower in protein than most main meals in the library.
