Recipe description
June 7, 2026
Black Bean Sweetcorn Wraps
Fiber-rich black bean wraps support gentle digestion and plant diversity.
Plant Based
Protein Rich
Fiber Rich
82%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and corn.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, fiber, and slow carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bean, black
8
tablespoon
Sweet corn
1
cup
Wrap
4
piece
Instructions
1
In a bowl, combine black beans, sweet corn, diced avocado, lime juice, coriander, salt, and black pepper.
2
Mix the ingredients well until combined.
3
Place the mixture in the center of each whole grain wrap.
4
Fold the sides of the wrap over the filling and roll it tightly.
5
Serve immediately or cut in half for easy eating.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
18 g
Protein
52 g
Carbohydrates
11 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main health benefits of Black Bean Sweetcorn Wraps?
They prioritize plant-based fiber from beans and corn, plus bean protein; they support steady digestion and add variety to a gut-friendly, fiber-rich meal. They’re quick to assemble for weeknights.
Are these wraps vegetarian or vegan?
Yes. They’re plant-based. If you use standard tortillas, they’re vegan; check labels if you need to avoid dairy or eggs.
Are these wraps gluten-free?
That depends on the tortilla you choose. Use gluten-free tortillas to make them gluten-free.
How should I store leftovers?
Store the filling and wraps separately in airtight containers in the fridge for 2–3 days. Reheat gently.
Can I customize the fillings?
Yes. Swap black beans for chickpeas or lentils; add extra veggies, salsa, avocado, or spices to taste.
How do I reheat them?
Warm the filling in a pan or microwave, then wrap in a tortilla and reheat the whole wrap in a dry pan or toaster until warmed through.
Are there common allergens to watch for?
These wraps use beans and corn; tortillas may contain gluten or dairy depending on the brand. Check labels and avoid cross-contact if you have allergies.
What should I serve them with?
Pair with a simple salad or fruit; yogurt or dairy-free yogurt is optional.
How can I make them kid-friendly?
Keep spices mild, add optional toppings, cut wraps into smaller portions, and skip spicy sauces.
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