Plant-based, protein rich, and heart healthy fats… what more could you want? Simply combine avocado, black or pinto beans, a few other ingredients, roll up in a whole-wheat tortilla wrap, and you have a delicious, and nutritious lunch.

It’s that easy to prepare, and if you don’t have tortilla wraps handy, simply put all the ingredients into a bowl, and delve in with a spoon or fork.

Alternatively, pack up in a lunch box, and enjoy on the go.

The below recipe will serve 4 and take 20 minutes to prepare.


  • 2 teaspoons olive oil
  • 1 red onion, finely chopped
  • 1 red pepper, finely chopped
  • 1 yellow pepper, finely chopped
  • 4 cups baby spinach, chopped
  • 2 tomatoes, chopped
  • 2 teaspoon chilli powder
  • ½ tsp. ground cumin
  • 400g can red kidney beans, drained and rinsed
  • 2 medium avocados
  • 4 whole-wheat tortilla wraps

*Additional ingredients you could add: sweetcorn, quinoa, and salsa


Step 1 – Chop each avocado into small pieces and mash. Add to a small bowl, and set aside.
Step 2 – Heat the oil in a medium sized pan over medium heat. Add the chopped onion, chopped peppers, chilli powder, and cumin and cook for 1-2 minutes, until tender.
Step 3 – Add the black or pinto beans, chopped spinach, chopped tomatoes, and mix, reduce the heat and simmer for 2 minutes.
Step 4 – Divide, and spread the ingredients on each tortilla wrap, top with the mashed avocado, roll up and serve.