Creamy Avocado & White Bean Wrap

Creamy Avocado & White Bean Wrap

80 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 80

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!
November 06, 2017
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By: Barb
I'm giving this one star because there is no brand of wrap specified -- one Aladdin Bakers Gourmet sandwich wrap has 310 calories, so clearly the calorie count for this sandwich depends heavily on what bread you use.
August 22, 2017
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By: Angela
WOW! I am new to eating a cleaner diet and was looking forward to trying this recipe. I did change two things. I used Olive oil in place of the Canola and I used fresh Lime juice in place of the vinegar as seen in the reviews. This is both delicious and satisfying....I would eat it again for dinner if I weren't watching my fat intake. YUM, YUM, YUM!
July 09, 2017
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By: James K. Hyde
This is awesome! Made it just as stated with probably an extra teaspoon of onion by accident but love onion. Very first recipe as a vegetarian and I am very pleased...thank you!
June 22, 2017
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By: Shauntel
My husband and 11 year old picky eater loved it! I left the beans whole and warmed slightly since my daughter will only eat what she can identify and thinks salads will end her life. She needed something warm with this meal combination. I left out the cheese and used extra virgin olive oil instead. As well, I mixed chopped tomatoes and lime juice with the avocado. I made enough for our lunches tomorrow. Yummy and will repeat this recipe many times.
May 31, 2017
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By: veggielover
I made this almost as written, no cheese or cilantro, although I wish I had the cilantro. It was very delicious, fresh and filling. I blended the avocado and beans in my food processor. This is the kind of recipe you can play with. I think I'll add lemon or lime instead of the vinegar, and maybe a little garlic. I even thought of layering the ingredients on a plate and serving with pita chips.
May 10, 2017
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By: vvvvv
I love this recipe! I cook just for myself, and I don't even mind eating it 4 days in a row. Following some of the comments, I used some lime in place of some of the vinegar. I also agree with a commenter that it needs close to double the slaw mix (and perhaps a little more dressing). I added chiles to make it spicier and kept the oil at 1 tbsp even tho I added more of the other ingredients. I also added 1.5-2 oz thinly sliced chicken breast. I was able to keep the avocado mix lefotvers fresh but putting it in a dish and squeezing lime on top. Then I tightly wrapped it with sara wrap and put it inside some foil. Maybe that's overkill but it is still a lovely green 24 hours later! The only con is hand grating the carrots makes a serious mess, and I will just buy it pre-shredded next time.
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