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Creamy Avocado & White Bean Wrap

:  July/August 2009

Your rating: None Average: 4.3 (344 votes)

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.


READER'S COMMENT:
"We love this recipe and I serve it often. It makes a great dinner and I make extra to put in the lunch boxes the next day! "
Creamy Avocado & White Bean Wrap Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Low cholesterol | High calcium | High fiber |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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.

Tips & Notes

  • Ingredient Note: 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.

Nutrition

Per serving: 346 calories; 17 g fat ( 4 g sat , 9 g mono ); 15 mg cholesterol; 44 g carbohydrates; 12 g protein; 13 g fiber; 462 mg sodium; 491 mg potassium.

Nutrition Bonus: Vitamin A (60% daily value), Vitamin C (45% dv).

Carbohydrate Servings: 2

Exchanges: 2 1/2 starch, 1 vegetable, 1 lean meat, 2 fat


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Recipe Categories

Style/Theme
Picnic
Potluck
Quick (total 30 min. or less)
Vegetarian
Budget
Kid-friendly
Ease of Preparation
Easy
Main Ingredient
Beans/Legumes
Type of Dish
Main dish, vegetarian
Sandwich
Preparation/ Technique
No-cook
Meal/Course
Lunch
Dinner

Ethnic/Regional
Southern/Soul
Health & Diet Considerations
Low cholesterol
High calcium
High fiber
Season
Spring
Summer
Fall
Holiday
July 4th
Labor Day
Memorial Day
Publication
July/August 2009
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