Spiced Venison And Black Bean Wrap
Lean, flavor-packed venison sauteed with warm Mexican spices, tucked into a high-fiber tortilla with crisp cabbage and fresh salsa.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Cindy + Lila
Cindy created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Meal Prep: You can cook the spiced venison and bean filling ahead of time and store it in an airtight container in the fridge for up to 3 days. Simply reheat and assemble when ready to eat.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Heat the olive oil in a medium…
- 01
Heat the olive oil in a medium…
Heat the olive oil in a medium non-stick skillet over medium-high heat until it shimmers, about 1 minute.
Look for: it shimmers
Tap card to mark done - 02
Add the ground venison to the hot…
Add the ground venison to the hot skillet, breaking it up with a wooden spoon. Cook until browned and no longer pink, about 5 to 6 minutes.
Look for: browned and no longer pink
Tap card to mark done - 03
Lower the heat to medium
Lower the heat to medium. Stir in the chili powder, ground cumin, dried oregano, black beans, and water. Simmer until the liquid has mostly evaporated and the beans are warmed through, about 3 to 4 minutes.
Look for: the liquid has mostly evaporated and the beans are warmed through
Tap card to mark done - 04
Warm the whole-wheat tortilla in a dry…
Warm the whole-wheat tortilla in a dry skillet over medium heat for 15 seconds on each side until pliable.
Look for: pliable
Tap card to mark done - 05
Assemble the wrap by placing the warmed…
Assemble the wrap by placing the warmed tortilla on a flat surface. Layer the shredded cabbage down the center, top with the warm spiced venison and bean mixture, and spoon the fresh salsa over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Fold the sides of the tortilla inward…
Fold the sides of the tortilla inward and roll tightly from the bottom up. Cut in half diagonally and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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