The Washington Post

Avocado and White Bean Salad Wraps

Avocado and White Bean Salad Wraps 2.000

Rey Lopez for The Washington Post; food styling by Lisa Cherkasky for The Washington Post

Weeknight Vegetarian Feb 4, 2015

Here's an easy-to-put-together meal, delicious -- and sturdy enough to take to the office for lunch.

Storage Notes: Refrigerate filling for up to 3 days; bring it to room temperature before making the wrap.


When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 2 servings

  • 2 teaspoons extra-virgin olive oil
  • 1/4 cup finely chopped yellow onion
  • 1 clove garlic, minced or finely grated
  • 1 1/2 cups cooked no-salt-added white beans, such as Great Northern or cannellini, drained (one 15-ounce can)
  • 1 teaspoon low-sodium tamari (may substitute soy sauce or liquid aminos)
  • 1 tablespoon red wine vinegar (may substitute white balsamic, champagne or sherry vinegar)
  • 1 large, ripe avocado, halved and pitted
  • 2 tablespoons fresh lime juice
  • 2 tablespoons chopped fresh cilantro or parsley
  • 1 tablespoon diced canned green chiles (mild or hot, depending on your preference), lightly drained
  • 1/2 teaspoon Spanish smoked paprika (pimenton)
  • 1/4 teaspoon fine salt, or more as needed
  • 1/4 teaspoon freshly ground black pepper, or more as needed
  • 2 whole-grain lavash wraps, flatbread roll-ups or large flour tortillas
  • 1 large plum tomato, thinly sliced
  • 2 cups lightly packed baby spinach leaves


In a large skillet over medium heat, heat the oil until shimmering. Add the onion and garlic, and cook, stirring frequently, until tender, 4 to 6 minutes. If using canned beans, rinse them and add to the skillet, until just warmed through. Add the tamari and vinegar, and cook, stirring briefly, until the liquid has cooked away, 2 to 3 minutes. Remove from the heat and, using a fork, mash the beans.

Scoop the avocado flesh into a large bowl and mash until there are no chunks. Add the mashed beans, lime juice, cilantro or parsley, chiles, paprika, salt and pepper, and mix until thoroughly combined. Taste, and season with more salt and pepper, if desired.

Lay out one lavash wrap. Spread half of the avocado-bean mixture on it. Going widthwise, or the shortest distance across the lavash, lay out a row of tomato slices and a row of spinach next to it. Repeat as needed to use half of the tomatoes and spinach.

Start rolling the wrap over the first row of tomatoes and continue until it is completely rolled up. Cut into 3 or 4 sections. Repeat with the second wrap and remaining ingredients, and serve.

Recipe Source

Adapted from "But I Could Never Go Vegan!" by Kristy Turner (The Experiment, 2014).

Tested by Joe Yonan.

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Nutritional Facts

Calories per serving: 520

% Daily Values*

Total Fat: 17g 26%

Saturated Fat: 2g 10%

Cholesterol: 0mg 0%

Sodium: 550mg 23%

Total Carbohydrates: 74g 25%

Dietary Fiber: 19g 76%

Sugar: 4g

Protein: 23g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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