An easy meal full of flavour and goodness that is super convenient for an on the go meal. Pack it for hiking, camping, boating, or other summery activities.
This bean and avocado wrap is a great packable lunch option. Double the recipe if you're feeding a few more or keep the extra for an even quicker meal the next day! The white beans can be swapped for chickpeas, chicken, or another protein food of your choice.
Inspired by a recipe from Forks Over Knives www.forksoverknives.com
Want more personalized recipe ideas? Work with one of our dietitians!
Ingredients
1.50cupscooked navy or white beans (or 15 ounce can, rinsed and drained)
1tbspliquid aminos (can substitute tamari or soy sauce)
1tbspbalsamic vinegar (regular or white)
1large avocado, halved
2tbspfresh lime juice
2tbspfresh parsley or cilantro if preferred
1tbspcanned, diced green chilis (optional)
1tspgarlic powder
1tspsmoked paprika
½tsponion powder
salt to taste
fresh ground pepper
2whole grain tortillas
12roma tomatoes, thinly sliced
2handfuls of baby spinach
Directions
1
Sauté the beans in a large frying pan over medium heat for 1 to 2 minutes or until warm. Add the liquid aminos and cook, stirring occasionally, until the liquid has cooked away.
2
Add the vinegar and cook, stirring once or twice, until the liquid has cooked away. Remove from the heat and mash the beans with a fork.
3
Scoop the avocado flesh into a large bowl and mash until there are no chunks. Add the mashed beans, lime juice, parsley, green chiles, garlic powder, paprika, and onion powder. Mix until combined. Add the salt and pepper to taste.
4
Spread half of the avocado mixture onto one wrap or tortilla. Add a row of tomato slices across the shorter dimension of the wrap, an inch or so from one edge. Add a row of spinach next to it, another row of tomatoes, and then another row of spinach. Roll the wrap over the first row of tomatoes, and continue until completely rolled up. Chop into 3 to 4 sections.
5
Repeat with the second wrap and remaining ingredients and serve. Store in an airtight container in the refrigerator for up to 3 days. Tips and Suggestions: Substitute chickepas or chicken for the beans. Serve the filling as a dip for crackers or chips.
Ingredients
Ingredients
1.50cupscooked navy or white beans (or 15 ounce can, rinsed and drained)
1tbspliquid aminos (can substitute tamari or soy sauce)
1tbspbalsamic vinegar (regular or white)
1large avocado, halved
2tbspfresh lime juice
2tbspfresh parsley or cilantro if preferred
1tbspcanned, diced green chilis (optional)
1tspgarlic powder
1tspsmoked paprika
½tsponion powder
salt to taste
fresh ground pepper
2whole grain tortillas
12roma tomatoes, thinly sliced
2handfuls of baby spinach
Directions
Directions
1
Sauté the beans in a large frying pan over medium heat for 1 to 2 minutes or until warm. Add the liquid aminos and cook, stirring occasionally, until the liquid has cooked away.
2
Add the vinegar and cook, stirring once or twice, until the liquid has cooked away. Remove from the heat and mash the beans with a fork.
3
Scoop the avocado flesh into a large bowl and mash until there are no chunks. Add the mashed beans, lime juice, parsley, green chiles, garlic powder, paprika, and onion powder. Mix until combined. Add the salt and pepper to taste.
4
Spread half of the avocado mixture onto one wrap or tortilla. Add a row of tomato slices across the shorter dimension of the wrap, an inch or so from one edge. Add a row of spinach next to it, another row of tomatoes, and then another row of spinach. Roll the wrap over the first row of tomatoes, and continue until completely rolled up. Chop into 3 to 4 sections.
5
Repeat with the second wrap and remaining ingredients and serve. Store in an airtight container in the refrigerator for up to 3 days. Tips and Suggestions: Substitute chickepas or chicken for the beans. Serve the filling as a dip for crackers or chips.
