Mobile Teaching Kitchen

White Bean Avocado Wrap

Recipe courtesy of American Heart Association, AHA recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.


  • 3 tablespoons vinegar (red wine, white, or apple cider)

    1 1/2 teaspoons extra-virgin olive oil

    1 teaspoon honey

    1/8 teaspoon black pepper

    1 medium carrot, shredded

    2 cups shredded green or purple cabbage

    OR 2 cups shredded romaine lettuce or torn baby spinach


    1/2 cup cherry tomatoes, quartered

    1 tablespoon coarsely chopped fresh cilantro and 1 tablespoon coarsely chopped fresh cilantro, divided use

    1 (15.5 oz.) can no-salt-added white beans, such as navy, cannellini, or Great Northern, rinsed and drained

    1 medium ripe avocado, quartered

    4 8-inch whole-wheat or corn tortillas (lowest sodium available)


  1.  In a medium bowl, whisk together the vinegar, oil, honey, and pepper.
  2.  Stir in the carrot, cabbage, tomatoes, and 1 tablespoon cilantro, tossing gently. Let stand for 15 minutes.
  3.  In a small bowl, gently stir together the beans and avocado. Using the back of a fork, mash the mixture until thoroughly blended and spreadable.
  4.  Place the tortillas on a cutting board or clean, flat surface. Spoon two heaping tablespoons of the mixture down the center of each, stopping about two inches from the edges.

     Stir the cabbage mixture. Spoon two heaping tablespoons on top of the bean mixture.
  6.  Sprinkle with the remaining 1 tablespoon cilantro.
  7.  Fold the sides of the tortillas over the filling.


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