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. Wrap these up to take as a healthy and portable lunch for work.

EatingWell Test Kitchen
Source: EatingWell Magazine, July/August 2009

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Recipe Summary

total:
25 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.

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  • Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.

  • 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.

Tips

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 Facts

346 calories; protein 11.8g 24% DV; carbohydrates 44.2g 14% DV; dietary fiber 12.6g 50% DV; sugars 3.4g; fat 17g 26% DV; saturated fat 4.2g 21% DV; cholesterol 14.4mg 5% DV; vitamin a iu 3219.6IU 64% DV; vitamin c 26.5mg 44% DV; folate 55.1mcg 14% DV; calcium 134.7mg 14% DV; iron 1.4mg 8% DV; magnesium 52.5mg 19% DV; potassium 487.8mg 14% DV; sodium 465.1mg 19% DV; thiamin 0.2mg 17% DV.

Reviews (88)

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90 Ratings
  • 5 star values: 64
  • 4 star values: 18
  • 3 star values: 5
  • 2 star values: 0
  • 1 star values: 3
Rating: 5 stars
08/05/2014
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 Read More
(1)
Rating: 4 stars
02/02/2013
Beautiful and delicious! This was SO good and SO simple! This will definitely become a regular lunch or dinner for me. I replaced the vinegar with fresh squeezed lime juice and I'd highly recommend that to others who love the fresh taste of lime. I also added a little more chipotle and cilantro. The left overs aren't as pretty as the avocado tends to oxidize but that doesn't change the flavor at all. Perfect for a hot summer night or a packed lunch. If you aren't sure if you should make this do it! You will be glad you did! Pros: Quick easy good and good for you! Cons: NONE! Read More
(1)
Rating: 4 stars
03/08/2015
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 Read More
(1)
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Rating: 4 stars
11/26/2012
Dee-licious! Very rich tasting filling low-fat and nutritious. We're vegetarian and appreciate an easy high-protein lunch. Read More
Rating: 5 stars
10/30/2011
very high in sodium!!! Read More
Rating: 5 stars
10/30/2011
Sounds like a winner can't wait to try it. Read More
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Rating: 5 stars
07/16/2012
This was fantastic! Read More
Rating: 5 stars
03/31/2017
This is/was delicious! I'm eating it now! Added a smidgen of lime juice to avocado bean mixture and black pepper. Will definitely make again! Read More
Rating: 5 stars
10/30/2011
Delicious Quick and Easy. Great for our boating trips to the lake. I did cut back the vinegar as suggested by other reviews. Terrific recipe. Read More