White Bean Hummus Wraps with Avocado and Bell Pepper

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White Bean Hummus Wraps with Avocado and Bell Pepper

The silkiness of the white beans combined with the rich avocado and crunchy cucumbers and bell peppers make this Simple Cooking with Heart vegetarian recipe a winner of a lunch or dinner.

Ingredients

Servings  4  

For the white bean hummus:

  • 15.5 oz. canned, no-salt-added, or, low-sodium white beans (like cannellini) (drained, rinsed)
  • 1 Tbsp. lemon juice
  • 3 Tbsp. water
  • 1/4 tsp. ground, sweet paprika
  • 1/4 tsp. ground black pepper

For the wraps:

  • 1 medium tomato (thinly sliced)
  • 1 medium cucumber (thinly sliced)
  • 1 bell pepper (seeded, thinly sliced)
  • 1 avocado (peeled, pit removed, sliced)
  • 4 handfuls lettuce
  • 4 (10-inch) whole-grain, low-fat wraps

Directions

Tip: Click on step to mark as complete.

For the white bean hummus:

  1. Drain and rinse the beans; add into the bowl of a food processor, along with remaining ingredients.
  2. Puree until the mixture is smooth, about 1 minute.

For the wraps:

  1. Chop all the vegetables: slice the tomato, cucumber, bell pepper, and avocado.
  2. Spread about 1/3 cup white bean hummus over each wrap, leaving about a 1/2-inch border around the edges. Divide vegetables onto each wrap, placing over the hummus-not all the vegetables will be used.
  3. Fold each side of the wrap up and then roll. Cut in half, if desired. Serve wraps with any extra vegetables and dip that is leftover.

Cooking Tip: Any type of beans can be magically turned into hummus. Just follow the instructions above using whatever bean you want – chickpeas, black bean, kidney beans, etc. Layer onto a wrap like in this recipe or use as a dip with veggies.

Keep it Healthy: When choosing lettuce, remember than the darker the color of the greens, the more nutrients and vitamins packed into it. For example, Romaine lettuce is more nutritious than iceberg lettuce.

Tip: Serving size 1 wrap

Tip: Transporting this for a work lunch? Place the wrap in foil for each transporting and make sure to drizzle a little lemon juice over the avocado slices to prevent browning.

Nutrition Facts

White Bean Hummus Wraps with Avocado and Bell Pepper

CaloriesCalories

345 Per Serving

ProteinProtein

13g Per Serving

FiberFiber

26g Per Serving

Cost Per ServingCost Per Serving

$3.48

Nutrition Facts

Calories 345
Total Fat 12.1 g
Saturated Fat 2.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 5.9 g
Cholesterol 0 mg
Sodium 88 mg
Total Carbohydrate 49 g
Dietary Fiber 26 g
Sugars 5 g
Protein 13 g

Dietary Exchanges
2 vegetable, 2 1/2 starch, 2 fat

 

The silkiness of the white beans combined with the rich avocado and crunchy cucumbers and bell peppers make this Simple Cooking with Heart vegetarian recipe a winner of a lunch or dinner.

Nutrition Facts

White Bean Hummus Wraps with Avocado and Bell Pepper

CaloriesCalories

345 Per Serving

ProteinProtein

13g Per Serving

FiberFiber

26g Per Serving

Cost Per ServingCost Per Serving

$3.48
×
Calories 345
Total Fat 12.1 g
Saturated Fat 2.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 5.9 g
Cholesterol 0 mg
Sodium 88 mg
Total Carbohydrate 49 g
Dietary Fiber 26 g
Sugars 5 g
Protein 13 g

Dietary Exchanges
2 vegetable, 2 1/2 starch, 2 fat

Ingredients

Servings  4  

For the white bean hummus:

  • 15.5 oz. canned, no-salt-added, or, low-sodium white beans (like cannellini) (drained, rinsed)
  • 1 Tbsp. lemon juice
  • 3 Tbsp. water
  • 1/4 tsp. ground, sweet paprika
  • 1/4 tsp. ground black pepper

For the wraps:

  • 1 medium tomato (thinly sliced)
  • 1 medium cucumber (thinly sliced)
  • 1 bell pepper (seeded, thinly sliced)
  • 1 avocado (peeled, pit removed, sliced)
  • 4 handfuls lettuce
  • 4 (10-inch) whole-grain, low-fat wraps

Directions

Tip: Click on step to mark as complete.

For the white bean hummus:

  1. Drain and rinse the beans; add into the bowl of a food processor, along with remaining ingredients.
  2. Puree until the mixture is smooth, about 1 minute.

For the wraps:

  1. Chop all the vegetables: slice the tomato, cucumber, bell pepper, and avocado.
  2. Spread about 1/3 cup white bean hummus over each wrap, leaving about a 1/2-inch border around the edges. Divide vegetables onto each wrap, placing over the hummus-not all the vegetables will be used.
  3. Fold each side of the wrap up and then roll. Cut in half, if desired. Serve wraps with any extra vegetables and dip that is leftover.

Cooking Tip: Any type of beans can be magically turned into hummus. Just follow the instructions above using whatever bean you want – chickpeas, black bean, kidney beans, etc. Layer onto a wrap like in this recipe or use as a dip with veggies.

Keep it Healthy: When choosing lettuce, remember than the darker the color of the greens, the more nutrients and vitamins packed into it. For example, Romaine lettuce is more nutritious than iceberg lettuce.

Tip: Serving size 1 wrap

Tip: Transporting this for a work lunch? Place the wrap in foil for each transporting and make sure to drizzle a little lemon juice over the avocado slices to prevent browning.

 


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