Black Beans and Greens Pinwheels Are Your New Go-To Lunch Wrap

By
Stephanie Lang, MS, RDN, CDN
Stephanie Forsythe, MS, RDN, CNSC, is a registered dietitian nutritionist who has developed recipes and blog content for Savor Health.
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Stephanie Lang, MS, RDN, CDN
Medically reviewed by
Medically reviewed by Richard Fogoros, MD on March 10, 2017
Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor.
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Richard Fogoros, MD
Updated on September 20, 2019
Black Beans and Greens Pinwheels
Stephanie Lang, MS, RDN, CDN
Total Time: 30 min
Prep Time: 30 min
Cook Time: 0 min
Servings: 10

Nutrition Highlights (per serving)

198 calories
5g fat
30g carbs
8g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 10
Amount per serving  
Calories 198
% Daily Value*
Total Fat 5g 6%
Saturated Fat 3g 15%
Cholesterol 0mg 0%
Sodium 466mg 20%
Total Carbohydrate 30g 11%
Dietary Fiber 7g 25%
Total Sugars 2g  
Includes 0g Added Sugars 0%
Protein 8g  
Vitamin D 0mcg 0%
Calcium 150mg 12%
Iron 2mg 11%
Potassium 311mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Packing lunch can sometimes feel tedious. Jazz it up with these healthy pinwheel wraps that not only look good but are also fun to eat and will keep you feeling satisfied.

Both beans (your luscious legumes) and dark leafy greens are an easy way to increase your fiber intake and they are both good sources of folate, a B vitamin that aids in the formation of red and white blood cells in the bone marrow. Beans also contain a type of starch used by healthful bacteria in the colon to produce short-chain fatty acids, which seem to protect colon cells.

Ingredients

  • 10 8-inch tortillas (whole wheat flour)
  • 2 1/2 cups black beans (refried, from one 16-oz can)
  • 2 1/2 cups arugula (or spinach)

Preparation

  1. Lay one tortilla on a plate or cutting board.

  2. Spread 1/4 cup refried black beans all over one side of the tortilla. Place 1/4 cup arugula or spinach leaves over the beans.

  3. Starting from one end, roll the tortilla up tightly. Set aside. Repeat with remaining tortillas, beans and greens until everything is used up.

  4. Wrap each rolled tortilla tightly in plastic wrap and refrigerate until ready to use.

  5. To serve, slice each rolled tortilla into 1/2-inch pieces.

Ingredient Variations and Substitutions

Try making these with peanut butter and berries or ricotta, black pepper, and shaved zucchini. Aim to pack in something from at least 2 or 3 different food groups to balance the nutrition profile of your meals. In this recipe, you get starch from the tortilla, protein from the beans (or peanut butter or ricotta), and a vegetable or fruit from the greens (or zucchini or berries).

Cooking and Serving Tips

Make a batch on the weekend and you'll have lunch 'ready to roll' for you and your family all week long. These are also great to make as an appetizer at your next party.

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