Cannellini Bean and Avocado Wraps
These Cannellini Bean and Avocado Wraps feature creamy beans and rich avocado in a fresh, flavorful tortilla. Perfect for a quick lunch or light dinner, it’s an easy recipe that blends healthy ingredients into a satisfying, plant-based meal.
Why You’ll Love This Recipe
These cannellini bean and avocado wraps are a nutritious, healthy dish that combines creamy cannellini beans with rich, buttery avocado, wrapped in a fresh tortilla for a satisfying, plant-based meal. Quick to assemble and perfect for on-the-go, they’re packed with protein, healthy fats, and fiber. Versatile and customizable, they offer a guilt-free indulgence that’s both delicious and wholesome, ideal for a light lunch or dinner.
Recipe Tips and Tricks
- Rinse Beans Well: Removes excess sodium from canned beans.
- Mash Avocado Fresh: Ensures creamy texture and flavor.
- Warm Tortillas: Makes them pliable for wrapping.
- Season Generously: Enhances flavor with herbs and spices.
- Don’t Overfill: Keeps wraps easy to roll.
- Use Ripe Avocado: For the best creamy consistency.
- Add Greens Last: Prevents wilting in storage.
- Press Firmly: Secures the wrap when rolling.
- Serve Fresh: Maximizes the avocado’s freshness.
- Store Unwrapped: Prevents sogginess if needed.
Cannellini Bean and Avocado Wraps
Creamy cannellini bean and avocado wraps, healthy lunch option.
Ingredients
- ¼ cup finely chopped red onion
- ¼ tsp salt
- ½ tsp cumin
- 1 can (15 oz) cannellini beans
- 1 clove garlic, minced
- 1 cup fresh spinach
- 1 large avocado
- 1 tbsp lime juice
- 2 tbsp chopped cilantro
- 4 large whole wheat tortillas
Instructions
- Prep the Beans: Drain and rinse cannellini beans, then mash half of them in a bowl with a fork for a creamy texture, leaving the rest whole.
- Mash the Avocado: Scoop out the avocado flesh, mash it with lime juice, minced garlic, cumin, and salt until smooth.
- Mix the Filling: Combine the mashed beans, whole beans, mashed avocado, chopped red onion, and half the cilantro in a bowl, stirring gently to blend.
- Warm the Tortillas: Heat the tortillas in a dry skillet or microwave for 10-15 seconds to make them pliable.
- Lay Out Tortillas: Place a tortilla on a clean surface and spoon a quarter of the filling in the center, spreading it lengthwise.
- Add Greens: Top the filling with a handful of fresh spinach for a nutritious crunch.
- Roll the Wrap: Fold the bottom of the tortilla over the filling, then fold in the sides and roll tightly to close.
- Repeat: Repeat the process with the remaining tortillas and filling.
- Garnish: Sprinkle the remaining cilantro over the top of each wrap for a fresh finish.
- Serve and Enjoy: Serve immediately and savor this creamy, flavorful wrap!
Notes
- Rinse beans thoroughly to reduce sodium; use ripe avocado for creaminess.
- Warm tortillas for easier rolling; adjust seasoning to taste.
- Store components separately to maintain freshness; assemble fresh to avoid sogginess.
- This recipe can be adapted for low-carb or gluten-free diets with appropriate swaps.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 278Total Fat 12gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 8gCholesterol 0mgSodium 584mgCarbohydrates 39gFiber 10gSugar 7gProtein 9g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredients Notes
- Cannellini Beans (1 can, 15 oz): Drained and rinsed, for creamy texture.
- Avocado (1 large): Ripe, mashed for richness.
- Whole Wheat Tortillas (4 large): For a hearty base.
- Lime Juice (1 tbsp): Adds bright, tangy flavor.
- Garlic (1 clove): Minced for savory depth.
- Cumin (½ tsp): Ground for warm spice.
- Red Onion (¼ cup, finely chopped): For a crisp bite.
- Cilantro (2 tbsp, chopped): For freshness and flavor.
- Salt (¼ tsp): Enhances taste; adjust to preference.
- Spinach (1 cup, fresh): For added nutrition.
Variations and Substitutions
- Bean Swap: Use black beans or chickpeas.
- Tortilla Swap: Substitute with lettuce wraps for low-carb.
- Avocado Swap: Use hummus for a different creaminess.
- Citrus Swap: Replace lime with lemon juice.
- Spice Swap: Use chili powder or paprika instead of cumin.
- Onion Swap: Use green onions for milder flavor.
- Greens Swap: Use arugula or kale instead of spinach.
- Low-Sodium: Reduce or skip salt based on beans.
Storage Options
- Refrigerator: Store unassembled components in airtight containers for up to 2 days; assemble before eating.
- Freezer: Not recommended due to avocado texture.
- Reheating: Not applicable; serve cold or at room temp.
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