Kid-Friendly White Bean and Avocado Wrap

× Log In ×

Kid-Friendly White Bean and Avocado Wrap

This kid-friendly favorite makes a delicious meal or snack that you can have again and again, and your kids can even make it themselves!

Nutrition Facts

Kid-Friendly White Bean and Avocado Wrap

CaloriesCalories

339 Per Serving

ProteinProtein

12g Per Serving

FiberFiber

15g Per Serving
×
Calories 339
Total Fat 11 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 7.0 g
Cholesterol 0 mg
Sodium 471 mg
Total Carbohydrate 54 g
Dietary Fiber 15 g
Sugars 10 g
Protein 12 g

Ingredients

Servings  4  

  • 15 oz. canned, reduced-sodium white beans (navy, cannellini or Great Northern), drained, rinsed
  • 1 ripe avocado (pit removed)
  • 3 Tbsp. vinegar (red wine, white, apple cider)
  • 1 1/2 tsp. extra virgin olive oil
  • 1 tsp. honey
  • 1/8 tsp. pepper
  • 1 carrot (shredded)
  • 2 cups green or purple cabbage, washed, cored, shredded
  • 1/2 cup cherry tomatoes (quartered)
  • 2 Tbsp. cilantro (coarsely chopped, divided)
  • 4, 100% whole-wheat 8-inch, wraps or tortillas

Directions

Tip: Click on step to mark as complete.

  1. In a medium-sized bowl, whisk together the vinegar, oil, honey and pepper to create the dressing (marinade).
  2. Add the carrots, cabbage, cherry tomatoes and 1 tablespoon of the cilantro to the bowl. Toss gently to coat the vegetables with the dressing. Set aside and allow to marinate for 15 minutes.
  3. In a small bowl, combine the white beans and avocado. Mash with the back of a fork and mix until thoroughly blended and spreadable.
  4. Place four wraps/tortillas on a flat surface. In the center of each wrap/tortilla, place 2 heaping tablespoons of the mixture. Using a knife or spatula, spread the mixture out until it is two inches away from the edges of the wrap (to allow for easier assembly).
  5. Stir the cabbage mixture again, and place 2 heaping tablespoons on top of the bean/avocado mixture.
  6. Add cilantro as a garnish on top, if desired.
  7. Begin folding the two sides inward. Hold with fingers and lift the bottom portion of the wrap up with our thumbs to create an “envelope.” Once the bottom of the wrap is touching the two sides, begin rolling the wrap until it’s completely closed. Place on a flat surface with the smooth side up.

Tip: Substitutions may alter the flavor profile and nutrition information.

Tip: If white beans are not available, use black, pinto, kidney or garbanzo beans.

Tip: If cabbage is not available, use romaine or head lettuce.

Tip: If 100% whole-wheat wraps or tortillas are not available, use corn tortillas. Compare food labels and choose the product with the lowest amount of sodium.

Tip: Substitutions may alter the flavor profile and nutrition information.

 

This kid-friendly favorite makes a delicious meal or snack that you can have again and again, and your kids can even make it themselves!

Nutrition Facts

Kid-Friendly White Bean and Avocado Wrap

CaloriesCalories

339 Per Serving

ProteinProtein

12g Per Serving

FiberFiber

15g Per Serving
×
Calories 339
Total Fat 11 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 7.0 g
Cholesterol 0 mg
Sodium 471 mg
Total Carbohydrate 54 g
Dietary Fiber 15 g
Sugars 10 g
Protein 12 g

Ingredients

Servings  4  

  • 15 oz. canned, reduced-sodium white beans (navy, cannellini or Great Northern), drained, rinsed
  • 1 ripe avocado (pit removed)
  • 3 Tbsp. vinegar (red wine, white, apple cider)
  • 1 1/2 tsp. extra virgin olive oil
  • 1 tsp. honey
  • 1/8 tsp. pepper
  • 1 carrot (shredded)
  • 2 cups green or purple cabbage, washed, cored, shredded
  • 1/2 cup cherry tomatoes (quartered)
  • 2 Tbsp. cilantro (coarsely chopped, divided)
  • 4, 100% whole-wheat 8-inch, wraps or tortillas

Directions

Tip: Click on step to mark as complete.

  1. In a medium-sized bowl, whisk together the vinegar, oil, honey and pepper to create the dressing (marinade).
  2. Add the carrots, cabbage, cherry tomatoes and 1 tablespoon of the cilantro to the bowl. Toss gently to coat the vegetables with the dressing. Set aside and allow to marinate for 15 minutes.
  3. In a small bowl, combine the white beans and avocado. Mash with the back of a fork and mix until thoroughly blended and spreadable.
  4. Place four wraps/tortillas on a flat surface. In the center of each wrap/tortilla, place 2 heaping tablespoons of the mixture. Using a knife or spatula, spread the mixture out until it is two inches away from the edges of the wrap (to allow for easier assembly).
  5. Stir the cabbage mixture again, and place 2 heaping tablespoons on top of the bean/avocado mixture.
  6. Add cilantro as a garnish on top, if desired.
  7. Begin folding the two sides inward. Hold with fingers and lift the bottom portion of the wrap up with our thumbs to create an “envelope.” Once the bottom of the wrap is touching the two sides, begin rolling the wrap until it’s completely closed. Place on a flat surface with the smooth side up.

Tip: Substitutions may alter the flavor profile and nutrition information.

Tip: If white beans are not available, use black, pinto, kidney or garbanzo beans.

Tip: If cabbage is not available, use romaine or head lettuce.

Tip: If 100% whole-wheat wraps or tortillas are not available, use corn tortillas. Compare food labels and choose the product with the lowest amount of sodium.

Tip: Substitutions may alter the flavor profile and nutrition information.