Name: Creamy Avocado & White Bean Wrap
Cook time: 25 min
Total time: 25 min
Ingredients: 2 tablespoons cider vinegar; 1 tablespoon canola oil; 2 teaspoons finely chopped canned chipotle chile in adobo sauce, (see Note); 0.25 teaspoon salt; 2 cups shredded red cabbage; 1 medium carrot, shredded; 0.25 cup chopped fresh cilantro; 1 15-ounce can white beans, rinsed; 1 ripe avocado; 0.5 cup shredded sharp Cheddar cheese; 2 tablespoons minced red onion; 4 8- to 10-inch whole-wheat wraps, or tortillas

Creamy Avocado & White Bean Wrap

4.5

(45)

43 Reviews

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

Updated on August 16, 2019

Cook Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Healthy Aging Healthy Immunity High Fiber Low Added Sugars Low-Calorie Vegetarian

Jump to Nutrition Facts

Ingredients

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

Directions

Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
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 (per serving)

346	Calories
17g	Fat
44g	Carbs
12g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 wrap, ½ cup bean-avocado mixture & 2/3 cup cabbage carrot slaw
Calories 346
% Daily Value *
Total Carbohydrate 44g	16%
Dietary Fiber 13g	45%
Total Sugars 3g
Protein 12g	24%
Total Fat 17g	22%
Saturated Fat 4g	21%
Cholesterol 14mg	5%
Vitamin A 3220IU	64%
Vitamin C 27mg	29%
Folate 55mcg	14%
Sodium 465mg	20%
Calcium 135mg	10%
Iron 1mg	8%
Magnesium 53mg	13%
Potassium 488mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.