The silkiness of the white beans combined with the rich avocado and crunchy cucumbers and bell peppers make this Simple Cooking with Heart vegetarian recipe a winner-winner, lunch or dinner.
White Bean Hummus Wrap With Avocado and Bell Pepper
For the white bean hummus
15.5 ounces canned, no-salt-added, or, low-sodium white beans (like cannellini) (drained, rinsed)
1 tablespoon lemon juice
3 tablespoons water
1/4 teaspoon ground, sweet paprika
1/4 teaspoon ground black pepper
For the wraps
1 medium tomato (thinly sliced)
1 medium cucumber (thinly sliced)
1 bell pepper (seeded, thinly sliced)
1 avocado (peeled, pit removed, sliced)
4 handfuls lettuce
4 (10-inch) multi-grain low-fat or low-carb wraps
For the white bean hummus: Drain and rinse beans; add into the bowl of a food processor, along with remaining ingredients. Puree until the mixture is smooth, about 1 minute.
For the wraps: Chop all the vegetables: slice the tomato, cucumber, bell pepper and avocado. Spread about 1/3 cup white bean hummus over each wrap, leaving about a 1/2-inch border around the edges. Divide vegetables onto each wrap, placing over the hummus; not all the vegetables will be used. Fold each side of the wrap up and then roll. Cut in half, if desired. Serve wraps with any extra vegetables and dip that is leftover. Serves 4
- When choosing lettuce, remember: the darker the color of the greens, the more nutrients and vitamins packed into it. For example, Romaine lettuce is more nutritious than iceberg lettuce.
- Any type of beans can be turned into hummus. Just follow the instructions above using whatever bean you want—chickpeas, black bean, kidney beans, etc. Layer onto a wrap like in this recipe or use as a dip with veggies.
- Transporting this for a work lunch? Place the wrap in foil for each transporting and make sure to drizzle a little lemon juice over the avocado slices to prevent browning.
Nutritional Analysis—Calories: 345; fat: 12.1g; cholesterol: 0g; sodium: 88mg; fiber: 26g; sugars: 5g; protein: 13g
From American Heart Association News