Looking for a quick, delicious, and dairy-free meal that’s both nutritious and easy to prepare? This Spinach & Black Bean Tortilla Wraps with Salsa is perfect for you! With simple, wholesome ingredients, it’s packed with plant-based protein, fiber, and plenty of flavor. Whether you need a light lunch or a satisfying dinner, this wrap has you covered without the need for dairy products.
Why You’ll Love This Recipe:
Not only is this wrap dairy-free, but it’s also incredibly easy to throw together in just minutes. Corn tortillas are naturally gluten-free, making them a great option for those with gluten sensitivities. Black beans provide a hearty source of protein, while baby spinach adds a fresh boost of vitamins. Topped with your favorite salsa and a dairy-free cheese alternative, this wrap is flavorful, filling, and completely customizable!
Health Benefits:
This dish is packed with nutrients that benefit your body in multiple ways. Black beans are an excellent source of plant-based protein and fiber, promoting digestive health and keeping you full longer. Spinach adds iron, calcium, and vitamins A and C, which help with energy levels, immune function, and bone health. Using a dairy-free cheese alternative ensures that those who are lactose intolerant or following a plant-based diet can still enjoy a cheesy, satisfying wrap.
Nutrition Information:
Each serving of this Dairy-Free Corn Tortilla Wrap provides:
- Calories: Around 300-350 per wrap (depending on the cheese alternative and salsa)
- Protein: 15g from black beans and dairy-free cheese
- Fiber: 8g from black beans and spinach
- Vitamins A and C: Over 50% of your daily needs from spinach and salsa
- Iron: 20% of your daily needs from spinach and beans
Servings: 4
Serving Size: 1 wrap
Prep Time: 5 minutes
Cook Time: 5 minutes
Ingredients:
- 4 corn tortillas
- 1 cup cooked black beans (or protein of your choice, such as grilled tofu)
- 1 cup baby spinach, fresh
- 1 cup dairy-free shredded cheese (vegan cheddar, mozzarella, or any preferred alternative)
- ½ cup salsa (choose mild, medium, or hot depending on your preference)
- Olive oil spray or cooking spray (optional for warming tortillas)
Directions:
Stove Top Method:
- Heat a non-stick skillet over medium heat and lightly spray with olive oil (optional). Warm each corn tortilla for about 30 seconds per side until soft and pliable.
- On each tortilla, layer a handful of baby spinach, ¼ cup of black beans, and a sprinkle of dairy-free shredded cheese.
- Fold the tortilla in half and place it back on the skillet. Cook for 1-2 minutes on each side, pressing down gently with a spatula until the cheese is melted and the tortilla is slightly crispy.
- Remove the wrap from the pan and top it with a spoonful of salsa for an extra burst of flavor.
- Cut the wrap in half or serve whole, and enjoy fresh with a side of guacamole or more salsa!
Indoor Grill Method:
- Plug in your grill and let it preheat for about 5 minutes.
- On each tortilla, layer baby spinach, ¼ cup of black beans, and a sprinkle of dairy-free shredded cheese. Fold the tortilla in half.
- Place the folded tortillas on the George Foreman grill. Close the lid and grill for 3-4 minutes, or until the cheese is melted and the tortillas are golden and crisp.
- Remove the wraps from the grill and top with salsa. Cut in half and serve with your favorite sides, like guacamole or extra salsa.
Simple Swaps:
- Not into black beans? Try tofu, grilled vegetables, or chickpeas for a different plant-based protein option.
- Amp up the nutrients by adding sautéed peppers, onions, or zucchini to the wraps. They’ll add flavor and more texture.
- There are plenty of vegan cheese options out there, from almond-based mozzarella to cashew-based cheddar. Try different brands to find the one you like best!
Time-Saving Tips:
You can easily prep the black beans ahead of time and store them in the fridge for up to three days. Using canned black beans is also a great time-saver—just make sure to rinse them thoroughly to reduce sodium or buy a no salt added can. You can also batch-prepare the wraps and freeze them, then simply reheat them in a skillet or microwave when you need a quick meal.
Ready to Try It?
This Spinach & Black Bean Tortilla Wraps is a delicious, healthy meal option that’s perfect for those following a dairy-free or plant-based diet. Let us know how you customize it, and don’t hesitate to share your favorite wrap fillings! It’s a simple, nourishing meal that will quickly become a staple in your weekly routine. Visit our Contact Page to share your thoughts, ask questions or let us know what recipes you’d love to see next!