Heading to the beach this summer but don’t want to rely on boardwalk fries and pizza? Try this heart-healthy white bean and avocado wrap that’s tasty and easy to throw together and into your cooler!

“In addition to being low in calories, which helps you keep a healthy weight, this wrap is also low in saturated fat but full of heart-healthy fats from the avocado,” said Sheila Mulhern, RD, a registered dietitian. “The whole wheat tortilla, beans and cabbage pack 15 grams of fiber, which is important for your heart health and helps keep you full.”

White Bean and Avocado Wrap

Ingredients:

  • 15 oz can reduced-sodium white beans (Navy, cannellini, Great Northern or chickpeas), drain, rinsed
  • 1 ripe avocado (pit removed)
  • 3 Tablespoon vinegar (red wine, white or apple cider)
  • 1 1/2 teaspoons extra virgin olive oil
  • 1 teaspoon honey
  • 1/8 teaspoon pepper
  • 1 carrot, shredded
  • 2 cups green or purple cabbage, washed, cored, shredded
  • 1/2 cup cherry tomatoes, quartered
  • 2 Tablespoons cilantro, coarsely chopped
  • 4, 100 percent whole-wheat 8-inch wraps or tortillas

Directions: 

  • In a medium-sized bowl, whisk together the vinegar, oil honey and pepper to create the dressing.
  • Add the carrots, cabbage, cherry tomatoes and 1 tablespoon of the cilantro to the bowl. Toss gently to coat the vegetables in the dressing. Set aside and allow to marinade for 15 minutes.
  • In a small bowl, combine the white beans with the avocado. Mash with the back of a fork and mix until thoroughly blended and spreadable.
  • Place four wraps/tortillas on a flat surface. In the center of each wrap, place two 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.
  • Stir the cabbage mixture again, and place 2 heaping tablespoons on top of the bean/avocado mixture.
  • Add cilantro as a garnish on top, if desired
  • Begin folding the two sides inward. Hold with fingers and lift the bottom portion of the wrap up with your thumbs to create an “envelope.” Once the bottom of the wrap is touching the two sides, begin rolling the wrap until its completely closed. Place on a flat surface with the smooth side up.

Nutrition:

Serving: 1 wrap

  • Calories: 339
  • Total fat: 11 g
  • Saturated fat: 1.5 g
  • Sodium: 471 mg
  • Total Carbohydrates: 54 g
  • Protein: 12 g
Sheila Mulhern, RD

Sheila Mulhern, RD

Outpatient Registered Dietitian

Sheila is a registered dietitian for Adventist HealthCare’s Outpatient Nutrition & Diabetes program.

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