Creamy Avocado & White Bean Wrap

Creamy Avocado & White Bean Wrap

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

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)
  • ¼ teaspoon salt
  • 2 cups shredded red cabbage
  • 1 medium carrot, shredded
  • ¼ cup chopped fresh cilantro
  • 1 15-ounce can white beans, rinsed
  • 1 ripe avocado
  • ½ 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 ½ cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about ⅔ 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 & ⅔ 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; 3,220 IU vitamin A; 27 mg vitamin C; 135 mg calcium; 1 mg iron; 465 mg sodium; 488 mg potassium
  • Nutrition Bonus: Vitamin A (64% daily value), Vitamin C (45% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 2½ starch, 1 vegetable, 1 lean meat, 2 fat

Reviews 86

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
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
February 02, 2013
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By: Jilary
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!
August 31, 2018
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By: Haley
It was pretty good. I shredded the cabbage mixture myself and instead of cider vinegar and canola oil, I used balsamic vinegar and olive oil. The red onion was my favorite part. I added the cheese but it was overpowered by the slaw so I couldn't really taste it. I also used a gluten free wrap made with ancient grains. :)
August 19, 2018
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By: ddunlap27613
The first time I made this, squishing the slaw into the wrap was a nuisance plus the slaw made the wrap soggy. This time I mixed everything together at once - cabbage/carrot/vinegar into the bean mixture - much better.
July 28, 2018
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By: Barb Morey
I did not care for this at all. The white bean avocado half was lovely, but the slaw just did not work at all. Even if it tasted ok the smell was too much. I don't like coleslaw though, so maybe I should have realized it wouldn't be my cup of tea going in. Going to salvage the ingredients by using chicken and romaine for the other half instead of the nasty slaw.
July 17, 2018
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By: Kim
I will definitely make this recipe again. It was easy and made from simple ingredients. I am wondering if anyone has taken this for lunch the next day. There are only 2 of us and there was enough for 2 more wraps. I guess I will find out tomorrow. I am keeping the beans mixture, slaw mixture and wraps separate in the fridge. I hope this will extend it's freshness until lunch tomorrow.
July 14, 2018
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By: lgburns
This is a great no-cook option for busy summer nights. I have made it with pre-shredded cabbage and carrots and recommend shredding your own in the food processor--it holds together better that way and the flavor is fresher. I also find that the filling proportions suggested in the recipe are too much for an 8" tortilla. Just means you get an extra wrap out of it if you make it with 8" instead of 10". Good the next day too. Really easy to make vegan by leaving out the cheese. You really don't need it (although I like it). Pros: quick, no-cook, adaptable Cons: A little high in calories, hard to fit ingredients in 8 inch tortilla
December 20, 2017
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By: GregTomwa
Easy to make and my kids took it to lunch and loved it. We didn’t have the chipotle Chile but still taste great.
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