Creamy Avocado & White Bean Wrap

68 Reviews
From: EatingWell Magazine July/August 2009

White beans mashed with ripe avocado and blended with sharp Cheddar and onion makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. A pinch (or more) of ground chipotle pepper and an extra dash of cider vinegar can be used in place of the canned chipotles in adobo sauce. Serve with tortilla chips, salsa and Tecate beer.

Ingredients 4 servings

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  • 2 tablespoons cider vinegar
  • 1 tablespoon canola oil
  • 2 teaspoons finely chopped canned chipotle chile in adobo sauce, (see Note)
  • 1/4 teaspoon salt
  • 2 cups shredded red cabbage
  • 1 medium carrot, shredded
  • 1/4 cup chopped fresh cilantro
  • 1 15-ounce can white beans, rinsed
  • 1 ripe avocado
  • 1/2 cup shredded sharp Cheddar cheese
  • 2 tablespoons minced red onion
  • 4 8- to 10-inch whole-wheat wraps, or tortillas

Preparation

  • Active

  • Ready In

  1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
  2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
  3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.
  • Tip: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep at least 2 weeks in the refrigerator or 6 months in the freezer.
  • Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you're on the go. That's why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.

Nutrition information

  • Serving size: 1 wrap, ½ cup bean-avocado mixture & 2/3 cup cabbage carrot slaw
  • Per serving: 346 calories; 17 g fat(4 g sat); 13 g fiber; 44 g carbohydrates; 12 g protein; 55 mcg folate; 14 mg cholesterol; 3 g sugars; 0 g added sugars; 3220 IU vitamin A; 27 mg vitamin C; 135 mg calcium; 1 mg iron; 465 mg sodium; 488 mg potassium
  • Nutrition Bonus: Vitamin A (60% daily value), Vitamin C (45% dv)
  • Carbohydrate Servings: 2 1/2
  • Exchanges: 2 1/2 starch, 1 vegetable, 1 lean meat, 2 fat

Reviews 68

April 21, 2016
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By: EatingWell User
Great even with no cheese This was a big hit at our house, even though I left out the cheese and the oil to make it healthier. I used the substitution mentioned at the top of the recipe for the canned chipotles (ground chipotles + extra vinegar), but mine didn't have very much kick, so we ended up adding a mild tomatillo sauce to our wraps to amp up the flavor. Super healthy, and so light, yummy. and refreshing. Pros: NULL Cons: NULL
January 18, 2016
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By: EatingWell User
Restaurant/Deli Comparable I initially planned to make this for my meal and my husband would have leftovers, but when he tasted it he wanted one too! I had most of the ingredients at home so just had to buy the fresh avocado and wraps. I used spinach/vegetable wrap. This is going in my favorites recipe folder! Pros: Quick/easy to make, great combo of ingredients, versatile as you can add whatever you like Cons: just had to add a little fresh ground pepper
March 08, 2015
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By: EatingWell User
Infinite Possibilities I added tomatoes to avocado/bean/onion mix and omitted cheese. Instead of coleslaw, used romaine, cucumber and carrots. Dressed with a little red wine vinegar and olive oil, salt and pepper. Topped with that basil and tomato feta. Delicious! Pros: Easy, Refreshing Cons: NULL
November 08, 2014
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By: EatingWell User
Simple,Easy,Tasty,and Vegetarian I loved this sooo much. I've been trying to think of things to take to school other than rice & leftover pizza and that junk. This is perfect, it takes no time at all. It's very very filling. I think I would omit the onions next time because for me they felt too strong. Also the cheese adds a nice flavour but it's easy to omit. Pros: super fast & easy Cons: raw onion
August 17, 2014
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By: EatingWell User
It was awesome:) I did omit the cheese... Added jalape+¦o pepper.. Pros: NULL Cons: NULL
August 05, 2014
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By: EatingWell User
Wonderfully fresh I understand if you are vegan, you may want to omit the cheese - it would still be delicious. I, myself, like to omit the oil - it is not necessary - the wrap is tangy and delicious without it and the added fat it brings. That is what is great about this recipe though - you can omit or add whatever floats your boat - like any good recipe, it is just a foundation. Pros: Vegetarian friendly Cons: Oil is uneccesary
July 25, 2014
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By: EatingWell User
Great if you Omit the Cheese!! This would be a FANTASTIC healthy recipe, without the cheese! I can't understand why cheese is added to an otherwise healthy recipe! Are you associated with the Dairy Industry??? Pros: NULL Cons: CHEDDAR CHEESE!!!!
July 25, 2014
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By: EatingWell User
This would be a FANTASTIC healthy recipe, without the cheese! I can't understand why cheese is added to an otherwise healthy recipe! Are you associated with the Dairy Industry??? Pros: NULL Cons: CHEDDAR CHEESE!!!!
October 16, 2013
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By: EatingWell User
Great recipe Have made this many times, i keep coming back. Its fast and easy, my picky boyfriend even helped me make it he liked it so much. I tweak it sometimes but no changes are necessary Pros: Fast, tangy, tasty Cons: NULL