Bundle up these gently-seasoned red beans and rice in a whole grain wrap for an easy dinner that’s kid-friendly, handheld, and plant-based, too.
When you think of classic red beans and rice, you probably think of the long-simmered Louisiana dish full of Cajun spices and bits of meat. Delicious and nutritious? Absolutely. Beloved by picky children? Maybe not. Suitable for busy parents to whip up on for a weeknight dinner? That’s a hard no.
We’ve redesigned the red beans and rice concept to be fast and easy to make, and appealing to kids who like to be able to pick up and hold their food.
Add it to your Meatless Monday meal plan this week.
Introduce Kids to Red Beans and Rice… in a Wrap
This wrapped version of red beans and rice has more of a southwestern flavor profile than a Cajun one, mildly spiced with cumin and salsa to match the burrito wrapping.
Beans are a plant-based powerhouse of nutrition. If your kids eat just four tablespoons of red beans, they’ll get a whopping 12 grams of fiber. That’s fully half the daily recommended amount for a school-aged kiddo! Beans are high in protein, and linked to longer lifespans, too. Bring on the beans!
Another thing you should know about this meal: it’s low in fat. This might be desirable to you, or not. If you’re feeding growing kids, feel free to sprinkle some shredded cheese inside the burrito wrap for extra calories. Slip a side of fruit onto their plate and you’ve served a balanced meal you can be proud of. Go you!
Make-ahead Your Red Beans and Rice Wraps
You can prep this meal early and get a strong head start on dinner. In fact, cooking and cooling the rice ahead of time helps the starches congeal a bit, so the grains don’t clump together too much.
Try prepping the filling ahead by mixing the beans, rice, salsa, spices, and tomatoes in a bowl, then refrigerating. When it’s time for dinner, reheat the filling, warm the tortillas, and you’ll have dinner on the table in five minutes flat.
Here’s another make-ahead option for this recipe: batch prep and freeze it! You may find that adding a bit of gooey cheese inside helps everything stick together before freezing. Roll up each wrap inside a piece of parchment paper and a piece of aluminum foil, then place them all in a gallon-sized freezer bag.
Red Beans and Rice Wrap
- Cook the brown rice according to the package instructions.
- Drain and rinse beans. Gently stir in the beans, salsa, cumin, and garlic powder into the warm, cooked rice. Add in salt, pepper and juice of lime.
- Warm tortillas and fill each with beans and rice. Serve topped with chopped tomatoes.
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.Learn More about Natalie