White beans mashed with ripe avocado and blended with sharp Cheddar and onion makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. A pinch (or more) of ground chipotle pepper and an extra dash of cider vinegar can be used in place of the canned chipotles in adobo sauce. Wrap these up to take as a healthy and portable lunch for work.

Creamy Avocado & White Bean Wrap

cider vinegar

canola oil

canned chipotle chile

salt

red cabbage

carrot,

cilantro

white beans,

avocado

Cheddar cheese

red onion

whole-wheat wraps, or tortillas

Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.


Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.


To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.


I've always eaten white bean wraps. I came up with my own recipe I make at least twice a week. I used to be a wheat fanatic, but finding out I'm gluten sensitive, I found chickpea or pea wraps are two of many great alternatives to anything made of wheat. Firstly, have white beans, which are delicious and healthy. Not being a huge vegetable fan in wraps, I make a small salad as a side. I add a certain brand of Habanero sauce that I just love! It has no garlic, which is great, as I am going back to work. (As a new member, are brand names allowed?) It replaced my old standby, Siracha sauce, as it is quite often high in sugar and sodium. I put in a mix of fresh avocado to taste, with sour cream and Habanero sauce, whisked together to taste. Sour cream is a must. I add shredded medium cheddar, which I'm partial to. Put the ingredients in the wrap, mostly as I go, make a very simple spinach salad, and lunch is ready. Start to finish, it takes me about ten minutes to put the wraps together. As I have to make my wraps, eat and get back to work; ingredients are on an add to taste basis. My wife made the wrap listed above almost exactly as listed. I liked it a lot, but still prefer mine. To my taste, much better than any wrap made with ground beef.

Great recipe! I used BUSH'S Southwestern Style Pinto beans. Left out the Vinegar and used Lime juice as others did. Very delicious. Another keeper recipe.

I made this for lunch today and really enjoyed it!
I added a sprinkle of ground cumin and ground coriander to give it that little extra mexican flavour, and a little lemon to the avocado mix to prevent it from discolouring too much.
I couldn't find the adobo chiles at the super market, so I used a splash of chili sauce instead.
Also, to prevent a soggy wrap, as I was taking this to work to have later at lunch, I placed a cos lettuce leaf down on the wrap before adding any of the filling and it stayed dry for the most part. 
I have to say, I was worried when I opened the tin of white beans and my cat started going crazy at my feet (she only eats cat biscuits) and even jumped on the bench (which she has never done before)!!!
But when I tasted the avocado/white bean mixture before putting it on the wrap, I was quite impressed. It tastes just like a really nice guacamole.  
It would be nice with some lime juice and fresh chopped tomatoes in there too, which I might try next time.

Pros: Healthy, versatile and tasty
Cons: N/A

It was pretty good. I shredded the cabbage mixture myself and instead of cider vinegar and canola oil, I used balsamic vinegar and olive oil. The red onion was my favorite part. I added the cheese but it was overpowered by the slaw so I couldn't really taste it. I also used a gluten free wrap made with ancient grains. :)

The first time I made this, squishing the slaw into the wrap was a nuisance plus the slaw made the wrap soggy.  This time I mixed everything together at once - cabbage/carrot/vinegar into the bean mixture - much better.

I did not care for this at all. The white bean avocado half was lovely, but the slaw just did not work at all. Even if it tasted ok the smell was too much. I don't like coleslaw though, so maybe I should have realized it wouldn't be my cup of tea going in. Going to salvage the ingredients by using chicken and romaine for the other half instead of the nasty slaw.

I will definitely make this recipe again.  It was easy and made from simple ingredients.  I am wondering if anyone has taken this for lunch the next day.  There are only 2 of us and there was enough for 2 more wraps.  I guess I will find out tomorrow.  I am keeping the beans mixture, slaw mixture and wraps separate in the fridge.  I hope this will extend it's freshness until lunch tomorrow.

This is a great no-cook option for busy summer nights. I have made it with pre-shredded cabbage and carrots and recommend shredding your own in the food processor--it holds together better that way and the flavor is fresher. I also find that the filling proportions suggested in the recipe are too much for an 8" tortilla. Just means you get an extra wrap out of it if you make it with 8" instead of 10". Good the next day too. Really easy to make vegan by leaving out the cheese. You really don't need it (although I like it).
Pros: quick, no-cook, adaptable
Cons: A little high in calories, hard to fit ingredients in 8 inch tortilla

Easy to make and my kids took it to lunch and loved it. We didn’t have the chipotle Chile but still taste great.

I'm giving this one star because there is no brand of wrap specified -- one Aladdin Bakers Gourmet sandwich wrap has 310 calories, so clearly the calorie count for this sandwich depends heavily on what bread you use.

WOW! I am new to eating a cleaner diet and was looking forward to trying this recipe. I did change two things. I used Olive oil in place of the Canola and I used fresh Lime juice in place of the vinegar as seen in the reviews. This is both delicious and satisfying....I would eat it again for dinner if I weren't watching my fat intake. YUM, YUM, YUM!

This is awesome! Made it just as stated with probably an extra teaspoon of onion by accident but love onion. Very first recipe as a vegetarian and I am very pleased...thank you!

My husband and 11 year old picky eater loved it! I left the beans whole and warmed slightly since my daughter will only eat what she can identify and thinks salads will end her life. She needed something warm with this meal combination. I left out the cheese and used extra virgin olive oil instead. As well, I mixed chopped tomatoes and lime juice with the avocado. I made enough for our lunches tomorrow. Yummy and will repeat this recipe many times.

I made this almost as written, no cheese or cilantro, although I wish I had the cilantro. It was very delicious, fresh and filling. I blended the avocado and beans in my food processor. This is the kind of recipe you can play with. I think I'll add lemon or lime instead of the vinegar, and maybe a little garlic. I even thought of layering the ingredients on a plate and serving with pita chips.

I love this recipe!  I cook just for myself, and I don't even mind eating it 4 days in a row.  Following some of the comments, I used some lime in place of some of the vinegar.   I also agree with a commenter that it needs close to double the slaw mix (and perhaps a little more dressing).  I added chiles to make it spicier and kept the oil at 1 tbsp even tho I added more of the other ingredients.  I also added 1.5-2 oz thinly sliced chicken breast.  I was able to keep the avocado mix lefotvers fresh but putting it in a dish and squeezing lime on top.  Then I tightly wrapped it with sara wrap and put it inside some foil.  Maybe that's overkill but it is still a lovely green 24 hours later!  The only con is hand grating the carrots makes a serious mess, and I will just buy it pre-shredded next time.

Actually I stuck to the recipe pretty consistently and was impressed with the bright, intense colors from the cole slaw. I used the blender, on the slaw mixture and I got tired of pieces and bunches getting stuck- so I peeled the carrot. When I got to the bean-avocado part I put the beans in a gal.zip lock bag, took my trusty  rolling pin out and smashed them all (and the avocado) in a couple of minutes spent rolling it across the bag. My husband and I each made his own-but were still taken by the festive look-once they were done. I can see these being used as in a  pot luck with a southwestern theme. We will have it  during  the hot summer days.

This is/was delicious!  I'm eating it now!  Added a smidgen of lime juice to avocado bean mixture and black pepper. Will definitely make again!

Delicious, made it for dinner. I don't know if it would be good for a packed lunch though... I would imagine the avocado would go brown and the wrap would get soggy.

It's an easy and tasty recipe. I forgot to buy some chipotle chiles and added a pinch of cayenne pepper that gave it a little heat but blended well with the other ingredients. I would make this again.

Mads this tonight. Could be a little spicier.  But over all delicious.  
Easy and cheap

Really good! The avocado &amp; white bean spread calms the spicy cabbage filling.  I would add more canned chipotle chiles in adobo sauce, just because we like it spicy. I would also double the cabbage filling. The recipe makes plenty of the avocado &amp; white bean spread, but nowhere near enough filling.

Beautiful and delicious! 
This was SO good and SO simple! This will definitely become a regular lunch or dinner for me. I replaced the vinegar with fresh squeezed lime juice, and I'd highly recommend that to others who love the fresh taste of lime. I also added a little more chipotle and cilantro. The left overs aren't as pretty as the avocado tends to oxidize, but that doesn't change the flavor at all. Perfect for a hot summer night, or a packed lunch. If you aren't sure if you should make this, do it! You will be glad you did! 
Pros: Quick, easy, good and good for you! 
Cons: NONE!

This is a frequent flyer in my kitchen.
This recipe is perfect for a hot summer night (and even a cold winters day).  The tang and crunch of the slaw is amazing and I love the creamy spread.  I always make extra so I have plenty of lunch leftovers.



This is a frequent flyer in my kitchen.This recipe is perfect for a hot summer night (and even a cold winters day).  The tang and crunch of the slaw is amazing and I love the creamy spread.  I always make extra so I have plenty of lunch leftovers.


I always like to change up recipes and make them my own (plus I have to work with what I have in the kitchen!), so I used sprouted grain tortillas (no flour). Subbed red beans for white beans, no biggie, and am not a fan of raw onion so I used 2 big garlic cloves for the bite and some chopped up orange pepper for the crunch. I believe that cilantro is a must with most dishes,so I mixed that in the bean mixture as well. It was fantastic! Ate two and was super full. Added some leftover quinoa to the second one, which added some nice firm texture and nutty flavor. I will make this again for sure! So easy and healthy and yummy!
Pros: Lots of raw ingredients!


I always like to change up recipes and make them my own (plus I have to work with what I have in the kitchen!), so I used sprouted grain tortillas (no flour). Subbed red beans for white beans, no biggie, and am not a fan of raw onion so I used 2 big garlic cloves for the bite and some chopped up orange pepper for the crunch. I believe that cilantro is a must with most dishes,so I mixed that in the bean mixture as well. It was fantastic! Ate two and was super full. Added some leftover quinoa to the second one, which added some nice firm texture and nutty flavor. I will make this again for sure! So easy and healthy and yummy!Pros: Lots of raw ingredients!

Delicious
This was a great wrap, I never would have thought of mixing white beans (I used Great Northern) with avocado.  The carrot-cabbage slaw gives it a nice kick.  I used three chopped up chipotle peppers.
Pros: fiber packed, easy to assemble


Wrap with a Kick
I liked this wrap and would definitely make it again.  The chipotle peppers in adobo definitely give the wrap a spicy kick, which is good, but this sometimes overpowers the other flavors in the wrap.  The only change I made was adding 2 teaspoons of lime juice to the avocado/bean mixture.
Pros: Filling, Flavorful


Wrap with a KickI liked this wrap and would definitely make it again.  The chipotle peppers in adobo definitely give the wrap a spicy kick, which is good, but this sometimes overpowers the other flavors in the wrap.  The only change I made was adding 2 teaspoons of lime juice to the avocado/bean mixture.Pros: Filling, Flavorful

Quick, easy, tastyThis burrito is excellent.  Some minor adjustments: used packaged cole slaw for cabbage and carrots, added a splash of raspberry vinegar to mashed beans and avocado.  This recipe could easily be adapted to add chopped shrimp, or cucumber, or fresh basil instead of cilantro.  This is a keeper.Pros: Great summer eats

Quick, easy, tasty
This burrito is excellent.  Some minor adjustments: used packaged cole slaw for cabbage and carrots, added a splash of raspberry vinegar to mashed beans and avocado.  This recipe could easily be adapted to add chopped shrimp, or cucumber, or fresh basil instead of cilantro.  This is a keeper.
Pros: Great summer eats


That's a wrap!
I made some minor adaptations but feel I have kept the spirit of the recipe.  Taking some other reviewer's suggestions, I mixed the chipotle in with the avo/bean mix and also added a little garlic salt and fresh lime juice.  For the cabbage mix I subbed lime juice instead of vinegar; it goes nicely with the cilantro and serves the same purpose.  

For my wrap, instead of a tortilla I borrowed an idea from Rod Rotondi's "Raw Food for Real People" and used a raw collard green after carefully trimming down as much of the tough stem as possible while still leaving the leaf intact.  (1. Lay leaf flat on cutting board. 2. Insert small paring knife near small end of stem and carefully slice away excess stem, working your way down to the thick end and keeping knife blade parallel to the leaf.)  This makes for a tasty, colorful wrap, lowers the calorie count and gets some healthy greens into your meal!  With my own modifications this is definitely a keeper for me.
Pros: Fresh, easy, quick
Cons: Dense meal if using tortilla wraps

Good starting point
All the flavors mixed together in this wrap were great. The cabbage mix tasted odd alone; it was too sour and with the spicy element just tasted odd. The bean and avocado mixture was creamy if a bit bland on its own but with a couple of tweaks I think it could be really good dip. If I make this again I'd mix it differently by putting the spices in with the beans and avocado. The dish as a whole was really tasty and had interesting textures.

Cons: The flavor of vinegar mixed with adobo sauce was a little odd.

Good starting pointAll the flavors mixed together in this wrap were great. The cabbage mix tasted odd alone; it was too sour and with the spicy element just tasted odd. The bean and avocado mixture was creamy if a bit bland on its own but with a couple of tweaks I think it could be really good dip. If I make this again I'd mix it differently by putting the spices in with the beans and avocado. The dish as a whole was really tasty and had interesting textures.Cons: The flavor of vinegar mixed with adobo sauce was a little odd.

Little on the Spicy SideLove this recipe! You could really get 5-6 torillas out of the filling so buy extra tortillas. Some like their food hot &amp; spicy, but I'm have a more mild palette. I'll leave out the chili next time....I don't think the recipe needs it anyway. The cilantro provides plenty of flare. :)Pros: DeliciousCons: Leave out the Chili in Adobo

Little on the Spicy Side
Love this recipe! You could really get 5-6 torillas out of the filling so buy extra tortillas. Some like their food hot &amp; spicy, but I'm have a more mild palette. I'll leave out the chili next time....I don't think the recipe needs it anyway. The cilantro provides plenty of flare. :)
Pros: Delicious
Cons: Leave out the Chili in Adobo


This was yummy!!! Very easy to put together. I added some olive oil to the bean and avocado mixture as well as, some fresh squeezes lemon juice. This gave the mixture a better texture for spreading and a little kick too. This is definitely a keeper on my list!




I love guacamole, which this reminded me of, but... in a wrap... the texture was just off the mark for us.  I even tried adding diced red onion and jalapeno for more texture but that didn't work.  I tried adding more of the cabbage mix, but then we just had strong coleslaw on top of mush... not so good.




I love this one. Easy to make and tastes good. I would add lemon or lime juice to the avocado. I will make again.



A creamy combination of white beans, avocado and cheese makes a protein-packed base for this easy recipe. The zesty slaw adds plenty of vegetables for a healthy, packable lunch. Get the recipe for Creamy Avocado & White Bean Wrap.

creamy avocado & white bean wrap

Total: 25 minutes

Author : EatingWell Test Kitchen

Ingredients

Instructions

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creamy avocado & white bean wrap

Total: 25 minutes

Author : EatingWell Test Kitchen

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