California Avocado season has ended.

California Avocado and White Bean Wrap

Total time:

10 min

Prep time:

10 min

Cook time:

n/a

Nutritional Highlights (Per serving) See Full
170 Calories
6 g Fat
6 g Fiber
60 mg Sodium
26 g Carbs
California Avocado and White Bean Wrap

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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
1 tsp. balsamic vinegar, plus additional for drizzling
1 (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 (Sat 1 g, Trans 0 g, Poly 1 g, Mono 4 g)
Cholesterol 0 mg
Sodium 60 mg
Potassium 590 mg
Total Carbohydrates 26 g
Dietary Fiber 6 g
Total Sugar 2 g
Protein 6 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.

About the author

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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