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.
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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.