Creamy Avocado and White Bean Wrap

The Creamy Avocado and White Bean Wrap is a vibrant, nutrient-packed meal that combines wholesome ingredients with bold, fresh flavors. This quick and easy vegetarian recipe features a velvety avocado and white bean spread, seasoned with zesty lime juice, garlic, and cumin, all wrapped in a soft whole wheat tortilla. Bright layers of shredded carrots, crisp cucumber slices, and tender baby spinach add crunch and color, while optional fresh cilantro brings an herbaceous finish. Perfect for busy weeknights or meal prep, this satisfying no-cook wrap is ready in just 15 minutes and makes an excellent on-the-go lunch or light dinner. Versatile, healthy, and utterly delicious, it’s a must-try for avocado lovers seeking a new twist on wraps!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 1 piece Ripe avocado
• 1 cup Canned white beans (e.g., cannellini or navy beans), drained and rinsed
• 1 tablespoon Fresh lime juice
• 1 teaspoon Olive oil
• 0.5 teaspoon Garlic powder
• 0.25 teaspoon Ground cumin
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 4 pieces Whole wheat tortillas
• 0.5 cup Shredded carrots
• 1 cup Baby spinach leaves
• 0.5 cup Sliced cucumber
• 2 tablespoons Chopped fresh cilantro (optional)

Directions

Step 1

Cut the avocado in half, remove the seed, and scoop the flesh into a medium-sized mixing bowl.

Step 2

Add the white beans to the bowl with the avocado. Mash the mixture with a fork or potato masher until mostly smooth, leaving a few chunks for texture.

Step 3

Mix in the lime juice, olive oil, garlic powder, ground cumin, salt, and black pepper. Stir until well combined.

Step 4

Lay one whole wheat tortilla flat on a clean surface or cutting board.

Step 5

Spread about 1/4 of the avocado and white bean mixture evenly over the tortilla, leaving a small border around the edges.

Step 6

Layer the shredded carrots, baby spinach leaves, sliced cucumber, and chopped fresh cilantro (if using) on top of the avocado mixture.

Step 7

Gently roll up the tortilla tightly, tucking in the edges as you go, to form a wrap.

Step 8

Repeat the process with the remaining tortillas and filling ingredients.

Step 9

Slice each wrap in half diagonally and serve immediately, or wrap tightly in parchment paper for an on-the-go meal.

Nutrition Facts

Serving size	(753.6g)

Amount per serving	% Daily Value*
Calories	1174.4

Total Fat 49.2g	0%
Saturated Fat 7.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2791.1mg	0%
Total Carbohydrate 156.1g	0%
Dietary Fiber 36.3g	0%
Total Sugars 9.2g
Protein 34.1g	0%

Vitamin D 0IU	0%
Calcium 358.7mg	0%
Iron 13.2mg	0%
Potassium 2312.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.8%

Protein: 11.3%

Carbs: 51.9%