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!
Kid-Friendly White Bean and Avocado Wrap
Calories339 Per Serving
Protein12g Per Serving
Fiber15g Per Serving
|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|
|Total Carbohydrate||54 g|
|Dietary Fiber||15 g|
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
2 tablespoons fresh cilantro, coarsely chopped, 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)
In a medium bowl, whisk together the vinegar, oil, honey, and pepper.
Stir in the carrot, cabbage, tomatoes, and 1 tablespoon cilantro, tossing gently. Let stand for 15 minutes.
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.
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.
Stir the cabbage mixture. Spoon two heaping tablespoons on top of the bean mixture.
Sprinkle with the remaining 1 tablespoon cilantro.
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.