Chimichurri Black Bean Wraps

Have you ever had chimichurri sauce? My first experience with this sauce/marinade was when I was first going plant based and a followed a recipe for chimichurri black bean street tacos. I’ve been in love ever since!

Chimichurri is originally from Argentina. It’s usually a cold green sauce for grilled meats but I’ve also seen it as a marinade. There is also a red version that I’m interested in trying one of these days. Either way it is a delicious zesty fresh herb and vinegar sauce. If you would rather have chicken in this recipe instead of the black beans, by all means substitute it. Chimichurri sauce is good on any protein source. I’ve made pork chops, chicken, and beans to go with chimichurri sauce before. All are delicious!

This is one of the ways that I like to use it, which is in a cold wrap. It’s simple, quick and easy to put together. This recipe as-is with a wheat tortilla is more carbohydrate dense, but with changing out the wrap and using lettuce or using the recipe on top of a salad would balance it out a little more. And then obviously if you were to change out the black beans for a more protein dense source like chicken or baked tofu, there would be more protein. Make it your own!

There are plenty of other ingredients you can add to this, but I personally just like the sauteed onion and zucchini mixture with the beans. If there’s something else you would add, let me know in the comments below.

On to the recipe!

Chimichurri Black Bean Wraps

Ingredients

1 cup Parsley, fresh (chopped) 1 cup Cilantro (coriander) (chopped) 1/4 cup Olive oil 4 tbsp Red wine vinegar 2 clove(s) Garlic 1 tsp Oregano, dried 1/2 tsp Cumin (ground, plus more for vegetables) 1/4 tsp Salt (plus more for vegetables, if desired) 2 can (15oz) Black beans, canned (drained and rinsed, or 3 cups cooked) 1 cup chopped Tomato 1 tbsp Olive oil 1 medium Zucchini (chopped) 1 small White onion (sliced) 4 large tortilla(s) Wheat flour tortilla

Directions

  1. Prepare your chimichurri sauce. In a blender, blend together parsley, cilantro, 1/4 cup olive oil, red wine vinegar, garlic, dried oregano, 1/2 tsp cumin, and 1/4 tsp salt. Blend until smooth. Keep in the fridge in an air tight container. 2. In a skillet, add 1 tbsp olive oil and heat on medium high heat. Add in sliced onion and zucchini. Cook until it starts to brown, about 8-10 minutes. Sprinkle cumin and salt and pepper if desired. 3. To make the wrap, grab tortillas or a large green leaf like lettuce or swiss chard. Spread a large spoonful of chimichurri sauce, add a few spoonfuls of black beans and some of the sauteed onion and zucchini mixture, and top with the chopped tomatoes. Roll up the wrap and enjoy immediately. For Meal Prep: Once the onion and zucchini mixture is cool, mix in the black beans and tomatoes in an air tight storage container. I keep the chimichurri sauce separate in the fridge. Assemble the wrap when ready to eat.

Macro Balance

Recipe as is:

  • 53% Carbohydrates
  • 13% Protein
  • 34% Fat

Sweet Potato, Black Bean, and Pineapple Salad

I love sweet and savory! And there are times of the year I crave pineapple. Spinach and pineapple smoothies, grilled pineapple, cold pineapple chunks to snack on, pineapple chicken salad (or chickpea salad for me), etc. This recipe brings pineapple into my lunch or dinner and I love it! I’m sure using grilled pineapple and grilled sweet potatoes would add another layer of flavor that would be amazing! But here are some reasons why I love this salad from a nutrition stand point.

Black Beans
  • Excellent Source of Fiber
  • High in Antioxidants – neutralizing cell damage
  • High in Iron – helps to bring oxygen to the cells
  • High in Calcium – bone health
  • High In Potassium – maintains healthy blood pressure and heart rate
Sweet Potatoes
  • Excellent Source of Fiber and Starch – which breaks down easily and is soothing to the stomach, even helping stomach ulcers.
  • High in Vitamin C and Zinc for Immune Health
  • High in Beta-Carotene – lowers inflammation inside and out
  • Helps to Regulate Blood Sugar
Pineapple
  • High in Vitamin C for Immune Health
  • High in Manganese for Bone Health and Connective Tissue
  • Contains the Digestive Enzyme Bromelain which Aids the Liver, and Breaks down Mucus in Sinuses and Lungs
  • Anti-Inflammatory

And then you add in the vitamins and minerals in the lime juice, the healthy fats in the avocado, and the metal detoxing benefits of cilantro – holy cow! I love this salad! Feel free to indulge! We also have roasted corn on the side to add for those who don’t have an adverse effect like me.

Sweet Potato, Black Bean & Pineapple Salad

  • Servings: 4 servings as a meal | about 2 cups each | 16 ounces
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Ingredients

  • 4 medium sweet potatoes, cut into 1 inch chunks
  • 2 tablespoons olive oil
  • 2 tbsp ground cumin
  • 1 tsp chili powder
  • 1/2 teaspoon chipotle chili powder
  • 1/8 tsp ground cinnamon
  • 1 (15 oz) can black beans, rinsed and drained
  • 1 1/2 cup fresh diced pineapple
  • 1/2 small red onion, diced
  • 1/4 cup finely chopped fresh cilantro
  • 1/4 cup lime juice, about 2 limes
  • 1 garlic clove, minced
  • salt and pepper, to taste
  • fresh chopped avocado as topping, optional
  • roasted corn as topping, optional

Adding chicken breast or shrimp to this would be a great way to make it a meal for those that are not plant-based.

Directions

  1. Preheat oven to 400 degrees. Mix together the olive oil, chili powder, chipotle chili powder, cumin, and cinnamon. Toss the sweet potato chunks with the olive oil mixture in a gallon size bag to distribute spices. Spread on baking sheet. Bake for 30-35 minutes, toss about 1/2 way through. Once cooked, remove from heat and set aside to cool.
  2. While the sweet potatoes are cooking, make the rest of the salad. In a large bowl, mix together the black beans, diced pineapple, diced red onion, chopped cilantro, lime juice, and garlic.
  3. Once the sweet potatoes are cooled, add to the black bean mixture and toss. If desired, add salt and pepper, and top with avocado and/or roasted corn.

Nutritional Information

*This is not including any added salt, the avocado, or roasted corn as a topping if you choose to add it.

273 calories | 8 g total fat | 1.3 g polyunsaturated fat | 5 g monounsaturated fat | 1.2 g saturated fat | 0 g trans fats | 0 mg cholesterol | 455 mg sodium | 44 g carbohydrates | 18 g fiber | 6 g sugar | 12 g protein | 285% vitamin A | 49% vitamin C | 583% vitamin K | 55% magnesium | 25% iron

Black Bean Salad (Corn Free)

I love black beans. And being able to have them simply with other vegetables and flavors is always a good thing. Here is a simple recipe that is easy, low calorie, low fat, high protein, delicious and easy to make as a side, a snack, or meal prep for lunches. I’ve also used this as a topping for a bed of greens as a green salad or a topping for tacos. The list goes on!

Black Beans

1 Cup Cooked Black Beans

  • 14.5 g Protein
  • 0.7 g Fat
  • 40 g Carbohydrates
  • 16.6 g Fiber | Weight Management & Intestinal Health + Healthy Cholesterol Levels
  • 28% Daily Value (DV) Iron | Healthier Blood
  • 27% DV Magnesium | Healthy Bones
  • 16% DV Potassium | Healthy Blood Pressure
  • 16% DV Zinc | Healthy Immune System
  • 36% DV Folate | Healthy Reproduction of Cells

Then you add in the antioxidant benefits of red bell pepper and red onion and you have a powerhouse of nutrients in a few bites.

Black Bean Salad (Corn Free)


Ingredients

  • 2 cans of black beans
  • 1/2 red bell pepper, diced
  • 1/2 red onion, diced
  • handful of cilantro, chopped
  • 2 tbsp lime juice
  • 1/2 tbsp cumin
  • 1 tsp chili powder
  • 1 garlic clove, minced

Directions

  1. Add all ingredients together in a large bowl and mix together.
  2. Refrigerate until ready to eat. Let it sit for at least 10-15 minutes after mixing before eating.

Nutritional Information

Per serving

108 calories | 0.5 g total fat | 0.1 g saturated fat | 0 g trans fats | 0 mg cholesterol | 409 mg sodium | 19.3 g carbohydrates | 7.7 g fiber | 0.7 g sugar | 6.7 g protein

Macro Sources

71% Carbohydrates | 4% Fat | 25% Protein

Dietary Servings per Portion
  • 0.6 Meat Alternative
  • 1.2 Vegetables

Black Bean & Yogurt Dip

The hummus craze is still going strong I know, but why not change it up and give other beans a chance to be a delicious dip too? I’ll be honest, I’m picky about my hummus. There are some that leave a weird aftertaste, and other that are loaded up excess oil. That’s when I started to “dip” into different beans that are healthy, delicious, and low fat that are a good change of pace. Here’s a dip featuring one of my favorite beans, black beans!

Black Beans

1 Cup Cooked Black Beans

  • 14.5 g Protein
  • 0.7 g Fat
  • 40 g Carbohydrates
  • 16.6 g Fiber | Weight Management & Intestinal Health + Healthy Cholesterol Levels
  • 28% Daily Value (DV) Iron | Healthier Blood
  • 27% DV Magnesium | Healthy Bones
  • 16% DV Potassium | Healthy Blood Pressure
  • 16% DV Zinc | Healthy Immune System
  • 36% DV Folate | Healthy Reproduction of Cells

Don’t you love it when you find out a favorite food can be considered a super food?!

The Dip

For this dip I decided to keep with a Mexican flavoring and to make it creamy, instead of adding oil or anything that is high in fat, I use unsweetened low-fat or fat-free yogurt. Any kind will do whether it’s made with animal milk or plant-based milks, as long as it’s low fat/fat free and unsweetened, it will work just fine!

Eat with your favorite raw veggies, chips, crackers, or use as a spread on a sandwich or wrap, or keep it as a taco filling. I’m sure you’ll find a way to finish off this bowl of dip. Now on to the recipe!

Black Bean & Yogurt Dip

  • Servings: 2 Servings
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Ingredients

  • 1 15oz can black beans, drained
  • OR 1 3/4 cup cooked black beans, drained
  • 1/4 cup unsweetened low fat or fat free yogurt, I use Kite Hill’s plain almond milk yogurt
  • 1 tsp ground cumin
  • 1 garlic clove
  • 1/2 cup fresh cilantro
  • 2 Tbsp lime juice
  • Salt and Pepper, if desired

Directions

  1. In a blender add all ingredients and blend until smooth.
  2. Serve cold or warmed in a bowl with your favorite veggies, crackers, corn chips, pretzels, etc for dipping. Or save as a taco filling, inside quesadillas, spread for sandwiches or wraps.

Nutritional Information

113 calories | 0.5 g total fat | 0.1 g saturated fat | 0 g trans fat | 0.6 mg cholesterol | 430 mg sodium | 19.1 g carbohydrates | 7.4 g fiber | 0.6 g sugar | 8.1 g protein

Macro Sources

68% Carbohydrates | 3% Fat | 29% Protein

Dietary Servings per Portion
  • 0.6 Meat Alternative
  • 1.1 Vegetables