Vegetarian Black Bean and Hummus Sandwich Wrap Recipe

Black bean hummus wrap recipe

​The Spruce / Ahlam Raffii

  • Total: 25 mins
  • Prep: 10 mins
  • Cook: 15 mins
  • Yield: makes 2 wraps; serves 2

Rip Esselstyn, author of The Engine 2 Diet calls this recipe the "Almighty Healthy Sandwich Wrap" and observes that "Our very own Station 2 won the 2003 Austin Fire Department’s Healthy Wagon Contest with this very healthful and tasty lunch/dinner wrap. The judges included three experts—the Fire Department’s in-house health specialist, a local representative from the American Heart Association, and a member of the Mayor’s Council for Physical Fitness."

This vegetarian and vegan black bean and hummus sandwich wrap recipe is reprinted with permission from The Engine 2 Diet, by Rip Esselstyn.

Ingredients

  • 1 onion (chopped)
  • 1 bell pepper (seeded and chopped)
  • 4 ounces sliced mushrooms
  • 1/2 can of corn (rinsed and drained)
  • 8 ounces roasted red bell pepper hummus (or 1 cup homemade)
  • 2 large whole grain wraps
  • 1/2 can black beans (rinsed and drained)
  • 1 roasted poblano pepper (cut into strips)
  • 1/2 package fresh spinach

Steps to Make It

  1. Gather the ingredients. Preheat oven to 450 F.

    Ingredients for black bean hummus wrap
    ​The Spruce / Ahlam Raffii
  2. Sauté the onion until translucent. Add the bell pepper and cook for 2 to 3 minutes.

    Saute the onion
    ​The Spruce / Ahlam Raffii
  3. Add the mushrooms and corn.

    Add the mushrooms and corn
    ​The Spruce / Ahlam Raffii
  4. Spread a layer of hummus on the wrap.

    Spread hummus
    ​The Spruce / Ahlam Raffii
  5. Add the sautéed vegetables, beans, poblano strips, and fresh spinach.

    Add the sauteed vegetables
    ​The Spruce / Ahlam Raffii
  6. Roll into a burrito.

    Roll into a burrito
    ​The Spruce / Ahlam Raffii
  7. Place on a baking sheet, seam side down, and bake for 8 to 10 minutes.

    Place on baking sheet
    ​The Spruce / Ahlam Raffii
  8. Serve the wrap warm, and top with guacamole and salsa.

    Serve wrap warm
    ​The Spruce / Ahlam Raffii

Nutritional Information:
Each wrap provides approximately:
Calories: 293, Calories from Fat: 79
% Daily Value:
Total Fat: 8.8g, 14%, Saturated Fat: 1.0g, 5%
Cholesterol: 0mg, 0%
Sodium: 367mg, 15%
Total Carbohydrates: 42.8g, 14%
Dietary Fiber: 10.5g, 42%
Protein: 13.7g
Vitamin A 87%, Vitamin C 90%, Calcium 9%, Iron 24%