Black Bean, Rice, and Yam Wraps | Dr. Cobi

Black Bean, Rice, and Yam Wraps

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Black Bean, Rice, and Yam Wraps (Serves 4 to 6)​

  • 1 ½ cups short grain brown rice
  • ½ cup sweet brown rice
  • 4 cups water
  • Pinch sea salt
  • 1 large yam, cut into large chunks
  • 3 cups cooked black beans, or 2 cans
  • 1 large avocado mashed
  • Salsa
  • Mixed greens
  • Whole wheat or brown rice tortillas
  1. Preheat oven to 425 degrees F.
  2. To cook the rice, place the short grain rice, sweet rice, water, and sea salt into a 2 quart pot, cover, and bring to a boil.
  3. Reduce heat and simmer for about 45 minutes. Remove pot from heat and let stand for at least 10 to 15 minutes.
  4. While the rice is cooking, place the yam chunks into a small casserole dish, fill with about ½ inch of water, place the lid on the casserole dish and bake in the oven for about 40 to 45 minutes, or until yams are very tender. Remove skins from yams and slightly mash them with a fork.
  5. To assemble wraps, lay tortilla flat onto a plate and place a small amount of rice in the middle of it, add some cooked black beans, some mashed yam, mashed avocado, salsa and some mixed greens. Fold the ends in and roll.


Essential Health is dedicated to providing professional, safe and effective complementary health care through the use of research and evidence based on natural medicine therapies.



  • Essential Health Natural Wellness Clinic,
    22348 Selkirk Avenue
    Maple Ridge, BC V2X 2X5
  • Phone: 604.467.9554
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