RECIPES

California Avocado and White Bean Wrap

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Total Time:

10min

Prep Time:

10min

Nutritional Highlights (per serving)

See Full

170
Calories
6 g
Total Fat
6 g
Dietary Fiber
6 g
Protein
26 g
Total Carbs
 California Avocado and White Bean Wrap

This vegetarian wrap is light yet filling – a perfect meatless Monday option! Low Sodium while providing an excellent source (20% DV or more) of Vitamins A, C, K, and Dietary Fiber.

Ingredients

Serves: 2
1/2  cup  canned white beans, rinsed and drained
tsp.  balsamic vinegar, plus additional for drizzling
  (8-in.) low-sodium whole-grain tortilla
1/2    ripe, Fresh California Avocado, seeded, peeled and sliced
1/4    red bell pepper, cut into thin strips
1/2  cup  baby spinach
1/4  tsp.  salt-free garlic and herb seasoning
  As needed  Freshly ground black pepper, to taste

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Place the beans and balsamic vinegar in a small bowl and mash with a fork.
  2. Spread a thin layer of the mixture on the bottom two-thirds of the tortilla plus spread a line of the mixture at the top edge of the tortilla to help seal the tortilla after wrapping.
  3. Lay the avocado slices on top of the beans on the bottom half of the tortilla. Place the bell pepper strips in a horizontal line above the avocado. Sprinkle with the garlic and herb seasoning and the black pepper. Top with spinach and drizzle a few drops of balsamic vinegar over the spinach.
  4. Starting with the bottom of the tortilla, roll it tightly. Cut in half diagonally.
  5. For optimal freshness, enjoy on the same day of preparation.

Serving Suggestion: Serve with grapes and a green salad.

Beverage Pairing: Sparkling water with lemon.

NUTRITION INFORMATION
PER SERVING
Calories 170
Total Fat 6 g
Trans Fat 0 g
Saturated Fat 1 g
Unsaturated Fat 4 g
Polyunsaturated Fat 1 mg
Dietary Fiber 6 g
Protein 6 g
Total Carbs 26 g
Cholesterol 0 mg
Sodium 60 mg
Potassium 590 mg
Total Sugar 2 g

Vitamin A 1228 IU; Vitamin C 24 mg; Calcium 80 mg; Iron 2.7 mg; Vitamin D 0 IU; Folate 99 mcg; Omega 3 Fatty Acid 0.1 g

% Daily Value*: Vitamin A 25%; Vitamin C 40%; Calcium 8%; Iron 15%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Michelle Dudash, RDN

Award-winning registered dietitian nutritionist, Cordon Bleu-certified chef and best-selling author Michelle Dudash has created the award-winning recipes for busy moms struggling to feed their families nourishing meals while the clock is ticking. As an on-the-go working mom herself, Michelle understood early on that it is possible to cook like a chef while eating like a nutritionist, which is where the idea materialized for her first book, Clean Eating for Busy Families (Fair Winds Press). In January 2016, Michelle launched her online program Clean Eating Cooking School: Monthly Meal Plans Made Simple.

Michelle is a brand advocate. Their content on the California Avocado Commission website and/or blog is part of their partnership with our organization.

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