Creamy Avocado & White Bean Wrap

White beans mashed with ripe avocado and blended with sharp Cheddar and onion makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. A pinch (or more) of ground chipotle pepper and an extra dash of cider vinegar can be used in place of the canned chipotles in adobo sauce. Serve with tortilla chips, salsa and Tecate beer.


READER’S COMMENT:

“We love this recipe and I serve it often. It makes a great dinner and I make extra to put in the lunch boxes the next day!
  • 2 tablespoons cider vinegar
  • 1 tablespoon canola oil
  • 2 teaspoons finely chopped canned chipotle chile in adobo sauce, (see Note)
  • 1/4 teaspoon salt
  • 2 cups shredded red cabbage
  • 1 medium carrot, shredded
  • 1/4 cup chopped fresh cilantro
  • 1 15-ounce can white beans, rinsed
  • 1 ripe avocado
  • 1/2 cup shredded sharp Cheddar cheese
  • 2 tablespoons minced red onion
  • 4 8- to 10-inch whole-wheat wraps, or tortillas

PREPARATION

  1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
  2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
  3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

TIPS & NOTES

  • Ingredient Note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep at least 2 weeks in the refrigerator or 6 months in the freezer.

NUTRITION

Per serving: 411 calories; 18 g fat ( 4 g sat , 7 g mono ); 15 mg cholesterol; 50 g carbohydrates; 13 gprotein; 13 g fiber; 633 mg sodium; 396 mg potassium.

From Eating Well

This entry was posted in cooking, eat, eating, eating habits, eating well, food, home cooking, people, recipes, things and tagged , , , , , , , , , . Bookmark the permalink.

4 Responses to Creamy Avocado & White Bean Wrap

  1. Oh. Yum. I looove avocado. My husband will love this too!

  2. Ellen says:

    Avocados are so delicious but they are calories bombs. I love to make it as a dip with tortilla chips. This recipe looks great. We will have a family reunion end of this month and I definitely will bring this recipe with me for a lunch treat.

  3. Nikki says:

    This sounds really, really good!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s