Healthy Wrap Recipe Even your Kids Will Enjoy!

Makes four (4) wraps

1 15-ounce can reduced-sodium white beans (navy, cannellini or Great Northern), drained and
1 ripe avocado, pitted
3 tablespoons vinegar (red wine, white, apple cider)
1-½ teaspoons extra virgin olive oil
1 teaspoon honey
1/8 teaspoon pepper
1 carrot, shredded
2 cups green or purple cabbage, washed, cored and shredded
½ cup cherry tomatoes, quartered
2 tablespoons cilantro, coarsely chopped (divided)
4 8-inch, 100% whole-wheat wraps or tortillas


1. In a medium-sized bowl, whisk together the vinegar, oil, honey and pepper to create the
dressing (marinade).

2. Add the carrots, cabbage, cherry tomatoes and 1 tablespoon of the cilantro to the bowl.
Toss gently to coat the vegetables with the dressing. Set aside and allow to marinate for 15 minutes.

3. In a small bowl, combine the white beans and avocado. Mash with the back of a fork and mix until thoroughly blended and spreadable.

4. Place four wraps/tortillas on a flat surface. In the center of each wrap/tortilla, place 2 heaping tablespoons of the mixture. Using a knife or spatula, spread the mixture out until it is two inches away from the edges of the wrap (to allow for easier assembly).

5. Stir the cabbage mixture again, and place 2 heaping tablespoons on top of the bean/avocado mixture.

6. Add cilantro as a garnish on top, if desired.

7. Begin folding the two sides inward. Hold with fingers and lift the bottom portion of the wrap up with your thumbs to create an “envelope.” Once the bottom of the wrap is touching the two sides, begin rolling the wrap until it’s completely closed. Place on a flat surface with the smooth side up.

Recipe Notes
• The bean and avocado mixture may remain chunky, if desired.

• If white beans are not available, use black, pinto, kidney or garbanzo beans.

• If cabbage is not available, use romaine or head lettuce.

• If 100% whole-wheat wraps or tortillas are not available, use corn tortillas. Compare food labels and choose the product with the lowest amount of sodium.

• Substitutions may alter the flavor profile and nutrition information.

Nutritional Info
Nutritional Analysis Per serving Calories Per Serving 339 Total Fat 11g Saturated Fat 1.5g
Trans Fat 0.0 g Polyunsaturated Fat 2.0g Monounsaturated Fat 7.0g Cholesterol 0 mg
Sodium 471mg Carbohydrates 54g Fiber15g Sugars10g Protein12g



© American Heart Association.  This recipe is brought to you by the American Heart Association’s Simple Cooking With Heart ® Program.  For more simple, quick and affordable recipes, visit the American Heart Association’s Simple Cooking With Heart®  website.