While working on the recipe section tonight I was compiling some kid-friendly, gluten free lunch ideas and I ran across this one I had saved from the Washington Post some time ago. It’s a great option for a cold lunch and the plantains make for a delish and healthy addition with the black beans. Plantains have a heart healthy combo of nutrients, including vitamin B6, vitamin C, potassium and fiber. They also contain resistant starch, which acts as a prebiotic, selectively nourishing the “good gut” bacteria that line the intestinal tract and protect against food borne illness. Yummy and good for us- yay! 🙂

Plantain Wraps With Tangy Black Bean Spread, gluten free, gluten free kids meals

Plantain Wraps With Tangy Black Bean Spread

The Washington Post, September 30, 2009
  • Course: Main Course
  • Features: Kid-Friendly, Gluten-Free


Fried plantains make a wonderful sandwich or wrap filling when combined with zesty bean spread and spicy salsa. The bean spread also can be used as a dip for baby-cut carrots and tortilla chips.

MAKE AHEAD: The black bean spread and plantains can be made and refrigerated a day in advance; the wraps are best assembled the day they will be eaten. You’ll have some black bean spread left over after making these wraps.

4 servings

Gluten-free Plantain Wraps With Tangy Black Bean Spread

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Serving Size: 4


  • 15 ounces canned black beans, rinsed and drained
  • 2 tablespoons freshly squeezed lemon juice
  • 1 1/2 tablespoons ketchup
  • 2 teaspoons wheat-free tamari
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon cayenne pepper, or more to taste
  • Salt
  • 2 ripe plantains (look for plantains with skins that are dark yellow with black patches)
  • 2 tablespoons canola oil
  • Freshly ground black pepper
  • 4 10-inch-round gluten-free wraps or tortillas
  • Homemade or store-bought salsa, for serving


  1. To make the bean spread, combine the beans, lemon juice, ketchup, tamari, cumin and cayenne pepper in the bowl of a food processor; puree until smooth, stopping to scrape down the sides as needed. Taste and season with salt; adjust the cayenne as needed. (At this point, the spread can be refrigerated in an airtight container for 1 day.)
  2. Use a sharp knife to peel the plantains. Cut them crosswise in half, then cut each of the four halves lengthwise into quarters (yielding 16 pieces total).
  3. Line a plate with several layers of paper towels.
  4. Heat the oil in a large nonstick or well-seasoned cast-iron skillet over medium heat. Add the plantains, cut sides down, in a single layer; cook for 5 minutes, until the plantains are reddish brown, then turn the pieces over and cook for about 5 minutes. Transfer to the paper-towel-lined plate to drain, then season lightly on both sides with salt and pepper. (At this point, the plantains can be cooled, wrapped and refrigerated for 1 day.)
  5. To assemble, heat a dry skillet over medium-low heat. Heat the wraps one at a time, just enough to make them pliable.
  6. Spread each wrap with black bean spread, then arrange four of the cooked plantain wedges on top. Roll up like a burrito, tucking the ends in as you go. Serve with salsa for dipping.

Recipe Source:

From Jennifer McCann, author of “Vegan Lunch Box” (Da Capo Lifelong, 2009).