purple-power-bean-wrap

  • Prep Time:20 min

  • Cook Time: 20 min

  • Serving Size: 1 wrap

  • Serves: 6

Ingredients

1 teaspoon lemon zest
2 tablespoons fresh lemon juice
2 cups canned, low-sodium Great Northern beans, drained, rinsed
1/2 cup fresh avocado, peeled and pitted
1 tablespoon fresh garlic, minced
2 1/4 teaspoons extra virgin olive oil
1/3 teaspoon chili powder
1 1/2 cups purple cabbage, finely shredded
6 whole wheat tortillas, 10”
3 cups fresh romaine lettuce, shredded

Steps

  1. Rinse fresh produce and clean tops of cans before food preparation.
  2. Grate lemon rind on hand-held grater or citrus zester to make zest. Juice lemons. Set aside.
  3. puréed beans in a food processor or in a blender until smooth. Put into a large mixing bowl and set aside.
  4. Add avocado, lemon juice, lemon zest, garlic, olive oil, chili powder, and salt to food processor and puréed until smooth. Mix into puréedd beans. Add shredded cabbage. Mix well.
  5. You may cover and refrigerate at 40°F for no more than 2 hours to avoid browning of avocado.
  6. For each wrap, place 1/3 cup of bean filling on the bottom half of tortilla. Top with 1/2 cup of lettuce. Roll in the form of a burrito. Cut in half and serve immediately.

Nutrition Facts
Serving Size 1 wrap (221g) 6 servings per container
Amount per serving
Calories 350
% Daily Value *
Total Fat 9g 12%
Saturated Fat 2.5g 13%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 680mg 30%
Total Carbohydrate 56g 20%
Dietary Fiber 6g 21%
Total Sugars 2g
Includes 0g Added Sugars 0%
Protein 13g
Vitamin D 0mcg 0%
Calcium 246mg 20%
Iron 4mg 20%
Potassium 469mg 10%
*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.

This recipe also has:

Vitamin A: 12% Daily Value

Vitamin C: 14% Daily Value

*Adapted from a Healthy Kids Cookbook for Homes recipe

UF/IFAS Extension Family Nutrition Program. UF/IFAS Extension Family Nutrition Program Website. Purple Power Bean Wrap. Recipe source: *Adapted from a Healthy Kids Cookbook for Homes recipe. Available at familynutritionprogram.org. Access date: 09-05-2024.