Creamy Avocado & White Bean Wrap

Creamy Avocado & White Bean Wrap

74 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 74

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!
April 04, 2017
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By: susan johnson
Actually I stuck to the recipe pretty consistently and was impressed with the bright, intense colors from the cole slaw. I used the blender, on the slaw mixture and I got tired of pieces and bunches getting stuck- so I peeled the carrot. When I got to the bean-avocado part I put the beans in a gal.zip lock bag, took my trusty rolling pin out and smashed them all (and the avocado) in a couple of minutes spent rolling it across the bag. My husband and I each made his own-but were still taken by the festive look-once they were done. I can see these being used as in a pot luck with a southwestern theme. We will have it during the hot summer days.
March 31, 2017
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By: Sue Labelle
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!
March 22, 2017
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By: Sarah
Delicious, made it for dinner. I don't know if it would be good for a packed lunch though... I would imagine the avocado would go brown and the wrap would get soggy.
March 13, 2017
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By: Sheri D. Maple
It's an easy and tasty recipe. I forgot to buy some chipotle chiles and added a pinch of cayenne pepper that gave it a little heat but blended well with the other ingredients. I would make this again.
March 03, 2017
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By: Laura Gayden
Mads this tonight. Could be a little spicier. But over all delicious. Easy and cheap
September 21, 2016
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By: terridigby
Really good! The avocado & white bean spread calms the spicy cabbage filling. I would add more canned chipotle chiles in adobo sauce, just because we like it spicy. I would also double the cabbage filling. The recipe makes plenty of the avocado & white bean spread, but nowhere near enough filling.