This black bean veggie wrap recipe makes for a hearty, delicious, and complete meal. With the goodness of spiced black beans, roasted cauliflower and zucchini, and topped with a tangy, crunchy cucumber-avocado-tomato salsa, all wrapped in a homemade wheat tortilla roll, these wraps are a healthy treat!
Ingredients (makes 10-12 medium sized wraps):
For the wheat tortilla/roti:
- Wheat flour (2 cups)
- Salt (to taste)
- Red chili powder (to taste)
- Cumin (jeera) powder (1/2 tsp)
- Water (enough to get a soft, pliable dough)
For the roasted vegetables:
- Zucchini strips (1.5 cup)
- Cauliflower strips (1.5 cup)
- You may add other vegetables like bell peppers, onions etc. as well.
- Salt (to taste)
- Black pepper powder (to taste)
- Olive oil (2 tsp)
For the salsa:
- Avocado cubes (2 small sized ones)
- Chopped Cucumber (2 Persian cucumbers)
- Chopped Tomatoes (2 small)
- Chopped Lettuce (1 cup)
- Coriander leaves (chopped) (1 tbsp)
- Lemon juice (1 tbsp)
- Pink Himalayan salt (to taste)
- You may add onions as well, I skipped them.
For the black bean filling:
- Raw Black beans (1 cup)
- Chopped Onions (2 tbsp)
- Olive oil (1 tbsp)
- Salt (to taste)
- Red chili powder (to taste)
- Cumin (jeera) powder (1/2 tsp)
- Coriander (dhaniya) powder (1/2 tsp)
- Fennel (saunf) powder (1/2 tsp)
- Turmeric (haldi) powder (1/3 tsp)
Method:
For the wheat tortilla/roti:
- Mix all the dry ingredients in a wide bowl.
- Follow the instructions in the chapati/roti recipe here to make the tortillas.
For the roasted vegetables:
- Add oil into a wide pan on high heat.
- Add the vegetable strips and saute briskly for a few minutes, until the vegetables are cooked, but still retain their crunch.
- Season with salt and pepper.
For the salsa:
- Mix all the ingredients and adjust as necessary.
For the black bean filling:
- Soak the raw beans in enough water overnight.
- Pressure cook the soaked beans, with a little salt.
- In a separate pan, add oil on medium heat. Saute for a few minutes till the onions are translucent.
- Add the cooked beans, dry spice powders and mix well on a medium flame until the desired consistency is reached. I like them a little dry, so that the roll doesn’t end up becoming soggy.
Assembly:
- Place the tortilla/roti on a plate.
- Add a layer of black bean filling, followed by the roasted vegetables and top with the salsa.
- Roll the tortilla and enjoy!
Tastes (Rasa):
Sweet (tortilla, beans, oil), sour (lemon juice, tomatoes), salty (salt), bitter (coriander powder, coriander leaves), pungent (chili, cumin powder), astringent (beans).
Doshic Influence:
Beans are naturally vata aggravating since they are difficult to digest and tend to cause flatulence/bloating. The way to alleviate that effect is to soak the beans for at least 7 hours and cook them well. Using tridoshic digestive spices like cumin, coriander and fennel also help improve the digestibility and flavor of the beans. Raw vegetables are harder to digest than cooked vegetables. So, depending on digestive fire, you can use less or more.
Effects on the Mind (Gunas):
This is a slightly rajasic recipe with the raw vegetables and beans.