Tuesday, September 24, 2013

White Bean Avocado Wraps

Wraps seem to be the big thing these days. The thin tortilla cuts back on carbs, while providing a creative foundation for any number of filling and flavor combinations. These avocado, bean, and slaw wraps get a flavor kick from the chili powder and sharp cheddar cheese. They are dense and filling, but their fresh, light feel makes them perfect for lunch or dinner. We like to make these on the go by packing up the fillings in separate sealed containers, then assembling them while we're out hiking or taking a picnic dinner to daddy when he's working late. (Sneak peek: I think they'd pair perfectly with today's other recipe - Sweet Potato Chips!)

White Bean Avocado Wraps
PREP: 20 minutes           COOK: 0 minutes            READY IN: 20 minutes

  SIMPLE         HEALTHY      YUM
pic name       pic name      pic name


  • 2 cups shredded red cabbage
  • 1 carrot, shredded
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons cider vinegar
  • 1 tablespoon canola oil (or other mild-flavored oil) 
  • 1/4 teaspoon salt
  • 1/4 teaspoon chili powder
  • 1 (15-oz) can white beans
  • 1 ripe avocado
  • 1/2 cup shredded sharp cheddar cheese
  • 2 tablespoons minced red onion
  • 4 whole wheat tortillas or wraps


  1. Combine shredded cabbage, carrot, and cilantro in a bowl. Whisk together the vinegar, oil, salt, and chili powder. Pour over cabbage mix and toss together.
  2. In a separate bowl, mash white beans and avocado together to make a mostly smooth paste. Mix in the cheese and onion.
  3. Assemble wraps by spreading the bean and avocado paste evenly over the top of a tortilla (leaving about 1/2 inch all around the sides). Spread an even layer of the cabbage slaw over the top, then roll the tortilla to make a wrap. Cut and serve.


    1 wrap with 1/2 cup avocado/bean & 2/3 cup slaw    346 calories   17 g fat (4 g saturated)   44 g carbs    12 g protein    3 g sugar   
Feel free to experiment with the flavors in these wraps - substituting in different beans, spices, or cheese for new and interesting combinations. If you come up with a combo you especially like, be sure to share in the comments below. The possibilities are endless!
Recipe adapted from Eating Well.

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