The Black Bean and Cheese Wrap is proof that healthy eating can be fast, portable, and full of flavor. Black beans are a nutritional powerhouse loaded with fiber, plant-based protein, and folate — all of which support cognitive function. Wrapped in a whole-grain tortilla with melted cheese, crunchy slaw, and a kick of salsa, this is the kind of meal that feels indulgent but is doing great things for your brain and heart.
Prep time: 5 min
Ingredients (serves 1)
- 1 whole-grain tortilla
- 1/2 cup canned black beans, rinsed
- 1/4 cup shredded cheese
- Large spoonful of salsa or hot sauce
- Handful of bagged coleslaw mix or lettuce
Instructions
Microwave beans and cheese together, then layer with salsa and slaw in a wrap. Roll and eat.
A nutrient-packed burrito that's way better for your heart and brain.
Cooking Tips
- Always rinse canned beans — it removes about 40% of the sodium.
- Warm the tortilla in a dry skillet for 15 seconds per side for a toasty, pliable wrap.
- Add sliced avocado for healthy monounsaturated fats and extra creaminess.
- Prep beans, cheese, and slaw in separate containers for quick weekday assembly.
Nutrition Facts (Per Serving)
Calories: 370 | Total fat: 12g | Sodium: 640mg | Total Carbohydrate: 46g | Dietary Fiber: 11g | Protein: 18g
* Approximate values. Actual nutrition may vary by brand and serving size.
MIND Diet Highlight: Beans are a MIND diet staple, recommended at least 3 times per week. They provide slow-digesting carbohydrates that keep blood sugar stable — important for consistent brain function.
