Kid-Friendly White Bean and Avocado Wrap

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Kid-Friendly White Bean and Avocado Wrap

This kid-friendly favorite makes a delicious no-cook meal that's super quick and easy to put together for a school lunch or on a busy night.

Ingredients

Servings  4   Serving Size   1 wrap per serving

  • 3 tablespoons red wine, white, or apple cider vinegar
  • 1 1/2 teaspoons extra-virgin olive oil
  • 1 teaspoon honey
  • 1/8 teaspoon pepper
  • 1 medium carrot, shredded
  • 2 cups shredded green or purple cabbage
  • 1/2 cup cherry tomatoes, quartered
  • 1 tablespoon coarsely chopped fresh cilantro and 1 tablespoon coarsely chopped fresh cilantro, divided use
  • 1 15.5-ounce can no-salt-added white beans, such as navy, cannellini, or Great Northern, rinsed and drained
  • 1 medium ripe avocado, quartered
  • 4 8-inch whole-wheat or corn tortillas (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

  1. In a medium bowl, whisk together the vinegar, oil, honey, and pepper.
  2. Stir in the carrot, cabbage, tomatoes, and 1 tablespoon cilantro, tossing gently. Let stand for 15 minutes.
  3. In a small bowl, gently stir together the beans and avocado. Using the back of a fork, mash the mixture until thoroughly blended and spreadable.
  4. Place the tortillas on a cutting board or clean, flat surface. Spoon two heaping tablespoons of the mixture down the center of each, stopping about two inches from the edges.
  5. Stir the cabbage mixture. Spoon two heaping tablespoons on top of the bean mixture.
  6. Sprinkle with the remaining 1 tablespoon cilantro.
  7. Fold the sides of the tortillas over the filling.

Tip: You can substitute black, pinto, kidney, or garbanzo beans for the white beans if you prefer.

Tip: You can substitute shredded romaine or torn baby spinach for the cabbage if you prefer.

Tip: When buying tortillas, compare nutrition labels and choose the product with the lowest amount of sodium.

Tip: To get the kids involved, ask them to help with measuring, peeling, whisking, stirring, mashing, and assembling.

Nutrition Facts

Kid-Friendly White Bean and Avocado Wrap

CaloriesCalories

339 Per Serving

ProteinProtein

12g Per Serving

FiberFiber

15g Per Serving

Nutrition Facts

Calories 339
Total Fat 11.0 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

 

This kid-friendly favorite makes a delicious no-cook meal that's super quick and easy to put together for a school lunch or on a busy night.

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 11.0 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   Serving Size   1 wrap per serving

  • 3 tablespoons red wine, white, or apple cider vinegar
  • 1 1/2 teaspoons extra-virgin olive oil
  • 1 teaspoon honey
  • 1/8 teaspoon pepper
  • 1 medium carrot, shredded
  • 2 cups shredded green or purple cabbage
  • 1/2 cup cherry tomatoes, quartered
  • 1 tablespoon coarsely chopped fresh cilantro and 1 tablespoon coarsely chopped fresh cilantro, divided use
  • 1 15.5-ounce can no-salt-added white beans, such as navy, cannellini, or Great Northern, rinsed and drained
  • 1 medium ripe avocado, quartered
  • 4 8-inch whole-wheat or corn tortillas (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

  1. In a medium bowl, whisk together the vinegar, oil, honey, and pepper.
  2. Stir in the carrot, cabbage, tomatoes, and 1 tablespoon cilantro, tossing gently. Let stand for 15 minutes.
  3. In a small bowl, gently stir together the beans and avocado. Using the back of a fork, mash the mixture until thoroughly blended and spreadable.
  4. Place the tortillas on a cutting board or clean, flat surface. Spoon two heaping tablespoons of the mixture down the center of each, stopping about two inches from the edges.
  5. Stir the cabbage mixture. Spoon two heaping tablespoons on top of the bean mixture.
  6. Sprinkle with the remaining 1 tablespoon cilantro.
  7. Fold the sides of the tortillas over the filling.

Tip: You can substitute black, pinto, kidney, or garbanzo beans for the white beans if you prefer.

Tip: You can substitute shredded romaine or torn baby spinach for the cabbage if you prefer.

Tip: When buying tortillas, compare nutrition labels and choose the product with the lowest amount of sodium.

Tip: To get the kids involved, ask them to help with measuring, peeling, whisking, stirring, mashing, and assembling.

 


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