Black Bean and Cheddar Tortilla Wrap
A toasted tortilla folded around mashed black beans and melted cheddar, cooked in a dry pan until the shell is golden and the cheese pulls. A fast, savory, high-protein wrap that is not spicy.
- Total
- 12 min
- Prep 4 · Cook 8
- Serves
- 1
- Difficulty
- Easy
- Savory
- Quick
- Stovetop
- Oven
Instructions
-
Drain the black beans in a colander and discard the liquid. Tip them into a bowl and mash with a fork to a coarse paste, leaving some whole beans for texture. Stir in 2 tbsp water so the mash is spreadable, not dry.
~3 min
Mashing most beans creates a cohesive paste, while whole beans add texture; water loosens the mash so it spreads without tearing the tortilla.
Mash only part of the beans: whole beans give the filling body while the paste holds it together, so the wrap does not fall apart when you flip it.
-
Grate the cheddar on the coarse side of a box grater. Set half aside for the filling and keep the rest for the top.
~1 min
-
Warm a non-stick skillet over medium heat. Lay one tortilla flat in the dry pan and spread the mashed black beans over half of it, leaving a 2 cm border. Scatter the cheddar over the beans.
~2 min
A dry pan at medium heat toasts the tortilla and melts the cheese without burning, since no oil is needed for browning.
Keep the pan dry and at medium heat. A dry pan toasts the tortilla and melts the cheddar without burning the outside before the middle is hot.
-
Fold the bare half of the tortilla over the filling and press gently with a spatula. Cook until the underside is golden, about 2 minutes, then flip and cook the second side until golden and the cheddar has melted, about 2 minutes more.
~4 min
Pressing and cooking both sides ensures the tortilla turns golden and the cheddar melts fully, making the wrap hold together.
-
Slide the wrap onto a plate and repeat with the second tortilla, beans and remaining cheddar. Cut each wrap in half and serve hot while the cheese is still soft.
~2 min