Quick Answer
The black bean crunchwrap can be a relatively healthy option depending on how it is prepared. Black beans are a good source of fiber, protein, and various vitamins and minerals. However, the tortilla and any added sauces or cheeses can increase the calories, sodium, and saturated fat content. Overall, black bean crunchwraps can be a nutritious choice as part of a balanced diet when made with whole grain tortillas and lots of veggies. Moderating any high-fat ingredients is key.
What is a Black Bean Crunchwrap?
A black bean crunchwrap is a Tex-Mex inspired dish featuring a flour tortilla filled with seasoned black beans, crunchy lettuce, tomatoes, cheese, salsa, guacamole, sour cream, and other favorite taco fillings. The filled tortilla is crisped up on a griddle or skillet. The “crunchwrap” style of folding and cooking the tortilla creates a crispy exterior enveloping the bean and veggie fillings. Black bean crunchwraps are a popular menu item at fast food chains like Taco Bell. They can also easily be made at home. The black beans provide a hearty, protein-rich base while the crunchwrap format allows for lots of fresh veggies and Tex-Mex flavors.
Typical Ingredients
A basic black bean crunchwrap contains:
- Flour tortilla
- Cooked black beans
- Shredded lettuce
- Diced tomatoes
- Shredded cheddar cheese
- Salsa
- Sour cream
- Guacamole
Other possible add-ins include rice, corn, jalapenos, onion, cilantro, lime juice, taco seasoning, hot sauce, avocado, and more. The tortilla is sometimes infused with cheese or deep-fried for extra crispness.
Are Black Bean Crunchwraps Healthy?
When evaluating whether a black bean crunchwrap is healthy or not, there are several factors to consider:
Fiber & Protein
Black beans are an excellent source of both fiber and plant-based protein, two nutrients that help keep you full and satisfied. One cup of cooked black beans contains around 15 grams of fiber and 15 grams of protein. This makes beans a nutritious base for any meal.
Veggies
Loading up a crunchwrap with lots of fresh veggies like lettuce, tomatoes, onions, and peppers boosts the vitamin, mineral, and antioxidant content. Going heavy on the veggies increases the health quotient.
Whole Grains
Opting for a 100% whole wheat or flour tortilla provides more nutrients and fiber than a refined white flour tortilla. Whole grain tortillas have a lower glycemic index, meaning they won’t spike your blood sugar as dramatically.
Sodium & Saturated Fat
The potential downsides of a black bean crunchwrap come from sodium and saturated fat found in ingredients like cheese, oil, sour cream, and salty condiments like salsa. Choosing low-fat versions of dairy products and minimising any fatty meat fillings or frying of the tortilla can help lighten the crunchwrap. Be mindful of sodium from manufactured salsas and hot sauces too.
Portion Size
As with any higher calorie meal, portion control is key. Eating an entire black bean crunchwrap with all the toppings may mean consuming half your day’s worth of calories, fat, and sodium in one sitting. Splitting a crunchwrap in half or complementing it with lots of low calorie sides makes for better balance.
Ingredients Quality
Homemade black bean crunchwraps allow you to control the quality of ingredients. Use organic beans, whole food fats like avocado, homemade salsa with less sodium, and real cheese in moderation. Fast food versions may rely more on processed ingredients.
Nutrition Facts
Here is the nutrition information for a typical black bean crunchwrap (using a standard 10-inch flour tortilla):
| Nutrient | Amount |
|---|---|
| Calories | 500 |
| Fat | 15g |
| Saturated Fat | 6g |
| Trans Fat | 0g |
| Sodium | 1000mg |
| Carbs | 60g |
| Fiber | 10g |
| Sugars | 5g |
| Protein | 20g |
As you can see, a black bean crunchwrap provides a substantial amount of nutrition including protein, fiber, vitamins, and minerals. Where it falls short is in sodium, saturated fat, and overall calories if portion sizes are not controlled.
Ways to Make It Healthier
There are many simple substitutions and prep tips to lighten up a black bean crunchwrap:
– Use a whole wheat tortilla instead of white flour
– Load up on raw veggies like lettuce, tomato, onion, spinach
– Go easy on high-fat toppings like cheese, sour cream, guacamole
– Use just a sprinkle of real cheese instead of processed cheese sauce
– Choose low-sodium salsas and condiments
– Add extras like fresh jalapenos, cilantro, lime juice for flavor over salt
– Saute onions and peppers for extra volume and nutrients
– Make own guacamole instead of using pre-made
– Use Greek yogurt instead of sour cream
– Grill or bake the crunchwrap instead of frying in oil
– Split in half and enjoy as two crunchy tacos
Healthy Homemade Black Bean Crunchwrap Recipe
This lighter homemade version maximises the nutrition by using lots of fresh veggies and fiber-rich whole grains while minimising saturated fat, salt and excess calories.
Makes 2 servings
Ingredients:
– 2 small 100% whole wheat tortillas
– 1 15-oz can black beans, drained and rinsed
– 1 cup shredded romaine lettuce
– 1/2 cup diced tomatoes
– 1/4 cup diced red onion
– 1/4 cup diced bell pepper
– 2 tbsp sliced jalapenos (optional)
– 1/4 cup crumbled feta or shredded Monterey jack cheese
– 1/4 cup salsa
– 1/4 cup Greek yogurt or avocado
– Lime wedges, for serving
Instructions:
1. Lay out both tortillas. Evenly divide the black beans between the two tortillas, spreading them over one half of each tortilla.
2. Top the beans on each tortilla with 1/2 cup lettuce, 1/4 cup tomatoes, 2 tbsp onion, 2 tbsp bell pepper, 1 tbsp jalapenos (if using), and 2 tbsp cheese.
3. Fold the empty half of the tortilla over the filling and press gently to seal. The tortilla should form a half moon shape enveloping the fillings.
4. Heat a nonstick skillet over medium heat. Mist with cooking spray. Add the stuffed tortillas sealed side down. Cook for 2-3 minutes per side until lightly browned and crispy.
5. Serve the crunchy black bean crunchwraps immediately while hot. Top each with 2 tbsp salsa and 2 tbsp Greek yogurt or avocado. Squeeze over fresh lime juice to taste.
This veggie-based homemade crunchwrap recipe maximises nutrition from the whole wheat tortilla, fiber-rich beans, antioxidants from the fresh vegetables, and probiotics from the Greek yogurt. Enjoy as a Mexican-inspired healthy lunch or dinner.
Are Black Bean Crunchwraps Suitable for Different Diets?
Here is how black bean crunchwraps can fit into various dietary needs and restrictions:
Gluten-Free
Gluten-free crunchwraps can be made by swapping the flour tortilla for a gluten-free corn tortilla or lettuce wrap. Be sure to use certified gluten-free versions of ingredients like salsa and hot sauce.
Vegetarian/Vegan
These bean-based crunchwraps are already meatless, but removing any cheese or Greek yogurt and using vegan substitutes (like avocado instead of Greek yogurt) makes them suitable for vegetarians and vegans.
Low-Carb
Limiting the tortilla to just one thin 6-inch wrap instead of two larger wraps reduces the carb content. Piling on low carb veggies and keeping beans and starch fillings to a minimum also helps keep carbs in check.
Keto
Very low-carb keto crunchwraps can be achieved by skipping the tortilla altogether and using large lettuce leaves or Portobello mushroom caps as the wrap instead. Limit beans and stick to keto-approved veggies like peppers, onions, avocado.
Low Sodium
To reduce sodium, use no-salt-added canned beans, fresh salsa with no added salt, skip salty toppings like cheese, and boost flavor with lime, cilantro, jalapenos instead.
Low Fat
Trimming any fatty ingredients like cheese, sour cream, oil helps decrease overall fat content. Focus on getting creaminess and flavor from avocado instead. Use Greek yogurt also in place of sour cream.
A Nutritious Lunch Option
Black bean crunchwraps can be a satiating lunch full of fiber, plant protein, vitamins and minerals from all the fresh vegetables. To make it a balanced meal, consider these healthy side options:
– Mixed greens salad with vinaigrette
– Roasted sweet potato wedges
– Fresh fruit like pineapple, mango, berries
– Cucumber slices with hummus
– Lentil salad or bean salad
– Low-fat plain Greek yogurt
Pairing the crunchwrap with sides like fresh veggies, salad, or fruit helps provide protective plant compounds and antioxidants to go along with the Tex-Mex flavors. A yogurt side adds extra protein to balance out the meal.
Conclusion
Black bean crunchwraps can certainly be a nutritious meal option when prepared with care. The key is maximising the whole food ingredients like fiber-rich beans, whole grain tortillas, and loads of fresh vegetables while moderating any heavy additions like cheese, sour cream, salt, and oil. Enjoying smaller portions or splitting a crunchwrap, and pairing it with lighter sides creates a healthy, balanced lunch or dinner that is still full of satisfying Tex-Mex flavors. Homemade versions give you control over the ingredient quality. While an occasional indulgent restaurant-style black bean crunchwrap can have a place in an overall healthy diet, the versions made at home with more veggies, whole grains, and fresh ingredients make for an everyday nourishing meal.
