Heart Healthy
This kid-friendly favorite makes a delicious no-cook meal that's super quick and easy to put together for a school lunch or on a busy night.
Print Recipe
Kid-Friendly White Bean and Avocado Wrap
This kid-friendly favorite makes a delicious no-cook meal that's super quick and easy to put together for a school lunch or on a busy night.
-
Servings
4
-
Serving Size:
1 wrap
Ingredients
-
3 tablespoons vinegar -
1 1/2 teaspoons olive oil, extra virgin -
1 teaspoon honey -
1/8 teaspoon pepper -
1 medium carrot -
cabbage OR -
2 cups romaine lettuce -
1/2 cup tomatoes -
2 tablespoons cilantro -
1 ounce white beans (like cannellini) -
1 medium avocado -
4 tortillas
Directions
Tip: Click on step to mark as complete.
-
In a medium bowl, whisk together the vinegar, oil, honey, and pepper. -
Stir in the carrot, cabbage, tomatoes, and 1 tablespoon cilantro, tossing gently. Let stand for 15 minutes. -
In a small bowl, gently stir together the beans and avocado. Using the back of a fork, mash the mixture until thoroughly blended and spreadable. -
Place the tortillas on a cutting board or clean, flat surface. Spoon two heaping tablespoons of the mixture down the center of each, stopping about two inches from the edges. -
Stir the cabbage mixture. Spoon two heaping tablespoons on top of the bean mixture. -
Sprinkle with the remaining 1 tablespoon cilantro. -
Fold the sides of the tortillas over the filling.
Tip: You can substitute black, pinto, kidney, or garbanzo beans for the white beans if you prefer.
Tip: When buying tortillas, compare nutrition labels and choose the product with the lowest amount of sodium.
Tip: To get the kids involved in the kitchen, ask them to help with age-appropriate tasks, such as measuring, peeling, whisking, stirring, mashing, and assembling.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 339 | |
|---|---|---|
| Total Fat | 11.0 g | |
| Saturated Fat | 1.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.0 g | |
| Monounsaturated Fat | 7.0 g | |
| Cholesterol | 0 mg | |
| Sodium | 471 mg | |
| Total Carbohydrate | 54 g | |
| Dietary Fiber | 15 g | |
| Sugars | 10 g | |
| Protein | 12 g | |
Dietary Exchanges
3 starch, 2 vegetable, 1 lean meat, 1 fat
-
Servings
4
-
Serving Size:
1 wrap
Ingredients
-
3 tablespoons vinegar -
1 1/2 teaspoons olive oil, extra virgin -
1 teaspoon honey -
1/8 teaspoon pepper -
1 medium carrot -
cabbage OR -
2 cups romaine lettuce -
1/2 cup tomatoes -
2 tablespoons cilantro -
1 ounce white beans (like cannellini) -
1 medium avocado -
4 tortillas
Directions
Tip: Click on step to mark as complete.
-
In a medium bowl, whisk together the vinegar, oil, honey, and pepper. -
Stir in the carrot, cabbage, tomatoes, and 1 tablespoon cilantro, tossing gently. Let stand for 15 minutes. -
In a small bowl, gently stir together the beans and avocado. Using the back of a fork, mash the mixture until thoroughly blended and spreadable. -
Place the tortillas on a cutting board or clean, flat surface. Spoon two heaping tablespoons of the mixture down the center of each, stopping about two inches from the edges. -
Stir the cabbage mixture. Spoon two heaping tablespoons on top of the bean mixture. -
Sprinkle with the remaining 1 tablespoon cilantro. -
Fold the sides of the tortillas over the filling.
Tip: You can substitute black, pinto, kidney, or garbanzo beans for the white beans if you prefer.
Tip: When buying tortillas, compare nutrition labels and choose the product with the lowest amount of sodium.
Tip: To get the kids involved in the kitchen, ask them to help with age-appropriate tasks, such as measuring, peeling, whisking, stirring, mashing, and assembling.
American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.
Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.
Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.
